070: EMF and Making Technology Safer with R Blank


The rise of technology in recent decades has ushered in a new way of life, one heavily reliant on devices to meet our needs, such as phones and laptops. There has been growing interest from both the scientific and public domains about the risk of exposure to Electromagnetic Fields (EMF) from the technology people use. Studies have shown that exposure to EMF can cause an increased risk of health problems. Is there a safer way to use the products that we rely on? Here to help us answer that question is R Blank, entrepreneur, technologist, and CEO of Shield Your Body, a company that creates innovative and affordable products to reduce exposure to wireless radiation. R is also co-author of the book Overpowered, the host of The Healthier Tech Podcast, and has written many articles on the subject of EMFHis work follows from a 20-year career in software development for some of the biggest companies in the world and now focuses on helping people mitigate the dangers and effects of EMF by making technology safer for us to use and enjoy. In this episode, R unpacks EMF, explains how it affects health, and tells us how Shield Your Body is making technology safer. We learn about the different types of EMF, the underlying biological implications of chronic exposure, and the different sources of EMF. We also hear a brief history of the studies on EMF, common misconceptions about EMF, what you can do to protect yourself from EMF, and much more. Tune in to discover the dangers of EMF and what you can do to reduce exposure, with expert R Blank!

 

Key Points From This Episode: 

  • We start the show with R sharing his recent experience of being on Dr. Phil. [06:07]
  • Whether he was aware of Dr. Phil’s opinion on the effects of EMF before recording. [09:43]
  • He tells us what his purpose was for appearing on the show. [11:18]
  • R’s background and what motivates his work on EMF. [13:48]
  • How long ago the first EMF study was conducted. [16:42]
  • Outline of the biological effects and health implications of EMF based on past studies. [19:57]
  • The effects of long-term exposure to low-frequency EMF. [25:32]
  • What people can do to protect themselves and reduce exposure to EMF. [27:21]
  • Andrés shares some simple measures he took to reduce exposure to EMF. [49:39]
  • Situations where grounding may not be beneficial. [1:00:38]
  • Whether heat emitted from a device is evidence of EMF radiation. [1:13:06]
  • R shares his opinion on EMF-blocking underwear. [1:14:21]
  • How effective EMF protection apparel is at reducing exposure and accumulation. [1:15:29]
  • What the awareness of EMF and the associated health risks will be like in the future. [1:25:04]

 

Links Mentioned in Today’s Episode:

R Blank on LinkedIn

R Blank on Twitter

Shield Your Body

Shield Your Body on LinkedIn

Shield Your Body on Facebook

Shield Your Body on Twitter

Shield Your Body on Instagram

Shield Your Body on YouTube

BiOptimizers

Click HERE to save on BiOptimizers Magnesium

Andrés Preschel

Support the show

069: Sexual Health & How to Have the Best Sex of Your Life with Chloe Macintosh

Who doesn’t want to have better, healthier, more intimate sex? Today’s guest on the Know Your Physio Podcast is Chloe Macintosh, Founder and CEO of Kama; a sexual wellness practice focused on the science-based idea that pleasure is, in fact, health. Chloe’s research has focused on intimacy and sexuality for the past 10 years, and she has traveled the world to meet with experts and practitioners across a wide range of disciplines. By connecting mind, body, and heart, Kama wants to help people of all ages, genders, and sexualities make sexual satisfaction a part of our everyday lives. Their holistic approach to transforming how we perceive pleasure and its role in our well-being combines scientific research with psychosexual therapy, somatic awareness, and ancient wisdom. Join us as we talk all things sex; from having better orgasms when you masturbate to stoking passion in long-term relationships and everything in between. Chloe shares her take on social media, dating apps, and porn, and we discuss the importance of being driven by desire, viewing sexuality as a practice, and reconnecting with your body. For all this and more on how to have the best sex of your life, tune in today!

 

Key Points From This Episode:

  • The personal motivations behind why Chloe founded Kama. [07:50]
  • Important access to information; both from external sources and our internal wisdom. [14:16]
  • Why we need reliable resources for good sex education. [19:12]
  • Understanding sexuality as a practice that you can master. [21:14]
  • How to overcome shame, connect with your body, and have better sex. [22:37]
  • Whether knowing more about sex can take away from intimacy. [32:42]
  • The daily practice of what Chloe calls emotional hygiene. [36:45]
  • Andres speaks candidly about the sexual practices that have worked for him. [40:43]
  • Vocational arousal and the power of doing what you love. [46:25]
  • The difference between releasing energy and “building the charge.” [48:03]
  • The profound significance of being present in your body. [50:57]
  • Habits that can help you develop synchronicity with your partner. [51:20]
  • How breathwork, meditation, and yoga can enhance your sexual experiences. [53:59]
  • Holistic nutritional advice and some of the foods that can promote arousal. [56:55]
  • Why sex, pleasure, and orgasms are about relaxation, not tension. [59:13]
  • Misconceptions about arousal and why long-term couples can lose the “spark.” [1:01:11]
  • Some things that anyone can do right now to have better sex! [1:04:05]
  • Why sexual energy is important for our mental well-being. [1:12:42]
  • How to “last longer” by becoming more in tune with physical sensations. [1:13:21]
  • Practical masturbation tips to help you have better orgasms. [1:17:26]

 

Links Mentioned in Today’s Episode:

Chloe Macintosh on LinkedIn

Chloe Macintosh Email

Kama

Kama on Instagram

Episode 56: Magnesium Breakthrough with Wade Lightheart

Click HERE to save on BiOptimizers Magnesium

Andrés Preschel

Andrés Preschel on YouTube

Know Your Physio Podcast

Support the show

068: Treating Patients Like Athletes, VO2 vs Longevity, and Ketosis with Jeroen Molinger, PhD


The emergent field of biohacking has seen massive steps forward in the last few years, and yet there are still plenty of areas ripe for improvement and progress. Joining us on the show today is exercise physiologist, and the creator of Splendo, Jeroen Molinger, to talk about the idea of treating patients like athletes and to share some of his insight into the fascinating subject of ketones. Jeroen is passionate about education in the health and wellness space and has spent a lot of time with patients from compromised populations, which is where he has been able to demonstrate the power of his approach. In our chat, we get to explore Jeroen’s perspectives on which of the biometric tracking devices are the best, including a look at the one he and his team have developed. We also get into some interesting ideas about better integration of data and further application of the wisdom of exercise physiology. So to catch it all in this great episode, tune in today!

 

Key Points From This Episode:

  • Introductory remarks and a little about Jeroen’s professional biography. [00:00]
  • Jeroen shares his motivations for entering the field of physiology. [06:57]
  • Comments on bridging the gaps between different healthcare approaches. [09:27]
  • Jeroen explains what a metabolic cart is and how it works. [14:23]
  • Breaking down the Fick Equation. [18:43]
  • Exploring low-grade chronic inflammation and mitochondrial health. [26:45]
  • Jeroen’s approach to ketosis and his favored exogenous ketones. [30:08]
  • Heart attack prevention; what the science is currently telling us about heart health. [34:05]
  • Good and bad signs; Jeroen clarifies cardiac output numbers. [41:19]
  • Formulas for the best workouts; intensity, reps, sets, and more. [45:50]
  • Better methods and tools for home measurement of biometrics. [50:24]
  • Lifestyle tips from Jeroen for mitochondrial health optimization. [57:13]
  • Precautions with certain kinds of ketogenic diets and supplements. [1:00:10]
  • Dealing with ADD and why looking beyond the standard medications might be the best way forward. [1:02:55]
  • Sleep, caffeine, and ketones; the unique results that we each experience. [1:04:02]
  • Questions about combining ketone supplements with vaccines. [1:09:32]
  • Biometric tracking and bio-hacks for professional sports performance. [1:13:32]
  • The use of client and patient data, and the areas we still need to make progress in. [1:16:34]
  • Why mindset change is the most powerful tool for patients, clients, and healthcare professionals. [1:17:56]
  • Inspiring younger audiences and opening up the field to a wider section of the population! [1:20:15]

 

Links Mentioned in Today’s Episode:

Jeroen Molinger on ResearchGate

Jeroen Molinger on LinkedIn

Jeroen Molinger on Twitter

Jeroen’s Wearable Device

Episode 56 with Wade Lightheart

Skunk Works

Splendo Health

KetoneAid

CardioMood

Click HERE to save on BiOptimizers Magnesium

Andrés Preschel

Know Your Physio Podcast

Support the show

067: What is your Real Age? with Dr. Michael Roizen


Dr. Michael Roizen believes that 90 is the new 40. He is passionate about helping people understand just how much control they truly have over the length and quality of their lives, and he is here today to share his insights. Tune in to learn how genes behave differently in younger and older people, what the evolving areas of research into the mechanism of aging look like today, and two things that Dr. Roizen believes are essential to building an enviable quality of life. You’ll hear how innovation and research make the field of aging technology so rich, and how proteins influence the aging process. You’ll also get a handle on six basics to keep your body young and strong, and how to leverage the power of creatine. For some bad news on how red meat is affecting your health, and some good news about what’s possible for the lifespan of humans today, join in on today’s unforgettable episode!

 

Key Points From This Episode:

  • How much control you have over how well and how long you live. [03:47]
  • The story of how Dr. Roizen developed his algorithm to reveal a patient’s real age. [06:38]
  • How genes behave differently in younger and older people. [08:32]
  • Evolving areas of research into the mechanism of aging. [10:24]
  • Two essential ingredients to quality of life. [14:20]
  • Hypotheses on how reversing the aging process works. [19:10]
  • How innovation and research make the field of aging technology more interesting. [25:18]
  • The science of how proteins influence aging. [26:18]
  • The six basics of supporting your body through the aging process. [27:27]
  • How creatine can support propagation, speed of nerve impulses, and more. [29:58]
  • 180 choices you make for healthy aging, with 33 dedicated to your brain. [36:20]
  • What the ‘six normals’ to aim for consist of. [36:52]
  • Why it is so valuable to have six people in your life that you can be vulnerable with. [38:01]
  • The science of the four types of exercise you need to be engaging in. [38:40]
  • Healthy fats and proteins that support your best health. [39:05]
  • Which foods to avoid and why. [39:51]
  • The science behind why red meat is unhealthy for your body. [42:05]
  • What is possible in terms of length and quality of human life today. [44:28]
  • Behavioral shifts that happen when you discover your ‘RealAge’. [51:10]

 

Links Mentioned in Today’s Episode:

Dr. Michael Roizen on LinkedIn

Dr. Michael Roizen on Facebook

Cleveland Clinic

Click HERE to save on BiOptimizers Magnesium

Andrés Preschel

Know Your Physio Podcast

065: Essential Amino Acids: Everything you Need to Know with Angelo Keely


You’ve probably already seen the words ‘essential amino acids’ on the label of your favorite sports nutrition drink or protein supplement powder, but they actually play a much larger role in your body than simply boosting your athletic performance. So, what are amino acids and why do you need them? To help us take a deep dive into amino acids today, we’re joined by Angelo Keely, Founder and CEO of Kion, a premium blend of leucine-rich essential amino acids that fuel not only your daily workouts, but spontaneous adventures and a joyful, active lifestyle too! Listening in, you’ll learn what turned Angelo on to the importance of essential amino acids and the key role they play in muscle protein stimulation, ATP production, kidney function, mental and physical energy, weight loss, longevity, and so much more. As you’ll come to understand from this episode, looking good, feeling good, being fit, and living a longer life all start with essential amino acids. Get started on your journey to better health today by tuning into this informative conversation with “Amino Keely,” as the team at Kion lovingly refer to him!

 

Key Points From This Episode:

  • A look at Angelo’s why, which involves a combination of environment and fate. [03:50]
  • How everyone can benefit from remaining open to new perspectives. [10:03]
  • Angelo shares a high-level overview of essential amino acids. [13:17]
  • Debunking some of the myths about protein consumption. [18:52]
  • Why essential amino acids are so important for your muscles. [21:38]
  • Essential amino acids and kidney disease: what you need to know. [23:24]
  • An understanding of how amino acids help with fatigue. [25:07]
  • Why taking amino acids supplements will make you feel better. [28:25]
  • Andres’ personal experience with amino acids and how they have helped. [29:37]
  • The physical and mental energy you can gain from taking amino acids supplements. [31:13]
  • How amino acids can support your intermittent fasting goals. [34:43]
  • Some of the ways that amino acids promote longevity. [36:00]
  • Why weight loss is more sustainable when supplementing with amino acids. [38:24]
  • Collagen supplements for improving your skin, hair, and joints. [42:40]
  • What you’d need to include in your diet for optimal amino acids intake. [46:28]
  • When you shouldn’t be taking amino acids supplements like BCAAs. [52:20]

 

Links Mentioned in Today’s Episode:

Angelo Keely

Kion

Angelo Keely on LinkedIn

Angelo Keely on Twitter

Angelo Keely on Instagram

Episode 56: Magnesium Breakthrough with Wade Lightheart

Click HERE to save on BiOptimizers Magnesium Breakthrough

Andrés Preschel

Know Your Physio Podcast

064: How to Power and Protect your Mitochondria with Catharine Arnston


Algae was the first life on earth, and it might just be the ultimate superfood. The Ancient Egyptians and the Aztecs knew this thousands of years ago, but only in recent times has that knowledge begun to permeate into Western society. Tune in today as Catharine Arnston, founder and Chief Scientific Officer at ENERGYbits, explains how spirulina and chlorella can drastically improve our mental and physical health, prevent disease, and enhance longevity. Spirulina has the highest amount of protein of any food source (for this reason, and the fact that one gram of algae has the same nutrition as 1000 grams of fruits and vegetables, it has been hailed as the answer to world hunger,) and taking chlorella is the best form of wellness detox you could ever imagine. These two algae types form the foundation of ENERGYbits products, which are underpinned by robust scientific evidence and have changed many lives in profound ways (as you will hear today!)

 

Key Points From This Episode: 

  • What bioavailability means. [00:24]
  • Introducing Catharine Arnston, founder and Chief Scientific Officer at ENERGYbits, and the focus of today’s episode. [03:15]
  • Why Catharine founded a company that makes products out of algae. [06:41]
  • How ENERGYbits are created. [11:16]
  • A few of the key differences between spirulina and chlorella. [12:52]
  • The benefits of spirulina. [14:01]
  • The educational side of Catharine’s mission with ENERGYbits. [17:28]
  • How chlorella helps with recovery. [18:53]
  • Optimal times to ingest spirulina and chlorella. [22:19]
  • The power of melatonin (which is found in high concentrations in algae) beyond helping with sleep. [20:38]
  • A personal story about how ENERGYbits products can change lives. [24:12]
  • Why the carnivore community loves ENERGYbits. [29:00]
  • The invaluable role of the mitochondria in our cells. [31:00]
  • Understanding mitochondrial diseases. [32:52]
  • Where free radicals are found, and how to reduce or eliminate them from your diet. [35:19]
  • Why spirulina should be consumed in its raw form. [39:32]
  • How ENERGYbits products can save you money. [41:32]
  • Why Catharine refers to ENERGYbits products as “nutrition insurance.” [42:25]
  • The largely untold cell biology evolution story. [44:36]

 

Links Mentioned in Today’s Episode:

ENERGYbits

Catharine Arnston on LinkedIn

Avo Miami

Melatonin: The Miracle Molecule

BiOptimizers

Andrés Preschel

Know Your Physio Podcast

Magnesium Breakthrough Code: Andres

ENERGYbits Discount Code: AndresP

We Moved to Uruguay! Ft. The Rolling Sloan


We have exciting news: Parker and Andrés have made a big move to Uruguay! This episode serves as a way to reflect on this moment of transition, fill you in on what inspired this decision, and share their first impressions of their new life in South America! For Andrés, who grew up in South America, albeit on the other side of the continent, there is a certain amount of familiarity, but as a couple and as adults, this is a completely new season with fresh inspiration and challenges around each corner. Tuning in, you’ll hear about simplifying routines, the benefits of following your passions over profit, and how the universe rewards your brave choices, as well as the growth that occurs out of discomfort. Parker goes into some of the reasons she is so excited about a quieter life outside of the States, and shares some of her thoughts on the role of curiosity and courage in the winding journey of her life. We also discuss escaping the limitations of external pressures and expectations that are such a common experience to many of us, so to catch it all in this landmark episode, be sure to listen in today!

 

Key Points From This Episode: 

  • How we came to Uruguay; the possibilities afforded to us as online wellness coaches. [04:41]
  • Adapting to a new home, moving in together, and first impressions of South America. [07:38]
  • The familiarity that Andrés feels about certain elements of Uruguay. [10:58]
  • Different ideas about patience, service, and interacting with strangers. [15:35]
  • The welcoming Uruguayan attitudes towards foreign visitors. [19:43]
  • Reflections on growing up in Miami and time spent in New York City. [20:56]
  • The naturally healthy lifestyles that are normal outside of many big cities. [24:37]
  • Taking the healthy steps available and affordable to you; it all makes a difference! [27:58]
  • The power of engaging with a local environment and its constituents. [31:47]
  • Local ingredients, exciting times at the grocery store, and the value of intuitively connecting to a new place through your diet. [35:59]
  • Exploring beach towns, the fishing culture, and the amazing fresh fish in Uruguay! [40:06]
  • Wine, spices, and honey; more promising local products. [45:45]
  • The Spanish conversation that Parker had at a local market recently. [47:49]
  • Stepping out of your comfort zone; why Parker believes in broadening horizons. [49:55]
  • The resistance that many of us meet when we go into unknown territories. [54:29]
  • Links between authenticity and real longevity of ideas and communities. [58:44]

 

Links Mentioned in Today’s Episode:

The Rolling Sloan

Parker Sloan Leiro on Instagram

Parker Sloan Leiro Email

Carnivore Aurelius

Matt D’Avella

Click HERE to save on BiOptimizers Magnesium Breakthrough

Andrés Preschel

Andrés Preschel Email

Know Your Physio Podcast

063: Cardiovascular Disease, Statins, Metformin, and Rapamycin with Kevin Bass


Despite what we want to believe, cardiovascular disease does not only start once we are in our 50s and 60s. As we welcome Kevin Bass back to the Know Your Physio podcast, we hear his opinions on cholesterol, the medications to take, and opinions on collected long-term genetic studies. We don’t hold back on having a controversial conversation around starting the reduction of low-density lipoprotein (LDL) cholesterol in your mid to late 20s, the role of genetics in our predisposition to cardiovascular health issues, and how we need to look at things from an environmental, health, and nutrition perspective. Kevin tells us about his preferences and opinions on the different interventions for LDL cholesterol reduction and how he aims to (one day in the future) create a risk reduction calculator that will look at and create a risk-benefit profile. Plus, Kevin discusses his feelings toward Andrew Huberman, consulting medical professionals, and some signs of when it may be time to start looking at taking prescription cholesterol medication!

 

Key Points From This Episode:

  • People in the fitness industry who are pissing Kevin off.
  • Different calculations people can do to determine their risk of cardiovascular disease.
  • Interventions for LDL cholesterol (including prescription medication) and their side effects. 
  • A look at how to reduce LDL cholesterol.
  • Kevin’s opinions on Andrew Huberman.
  • Unpacking cardiovascular disease considering your genetics and potential preventative measures. 
  • Why Kevin believes people 25 and older can start cholesterol medication.
  • Where Kevin gets the long-term genetic studies data from.
  • Analyzing and interpreting data on cardiovascular disease to create a relative risk reduction.
  • Why Kevin wants to create his own risk reduction calculator and risk-benefit profile.
  • Signs people should start looking for when deciding to take cholesterol medication.
  • Questions to potentially ask your doctor to help you identify your cardiovascular risk (and why they may be unlikely to prescribe).
  • A look at the purpose and benefits of statins, metformin, and rapamycin.

 

Links Mentioned in Today’s Episode:

The Diet Wars

Kevin Bass on Twitter

The Kevin Bass Show YouTube

Debunking Andrew Huberman

BiOptimizers

Andrés Preschel

Know Your Physio Podcast

062: Personal Leadership with Ariel Nurieli


Of the many components of successful leadership, dealing with responsibilities in effective ways has to be one of the most important. Ariel Nurieli is on the show today to talk about the lessons he learned about being the best possible leader during his time in the military, and how this impacts his life and work today. One of the main points that stands out in this winding and insightful conversation is the idea that a good leader never looks to take credit for wins, and that by praising the team first, a leader doubles down on the group’s motivation and self-belief. We also cover some of the challenges and hurdles that Ariel encountered early on, and how he overcame setbacks on his path to leading in the army. Our guest sees leadership methods working in whatever situation you are in, and thus has a strong ethic that he has applied from his time in service in his civilian life now. Listeners can expect to come away with some useable ideas around getting things done punctually, building from a foundation of love, what integrity means to Ariel, and much more, so join us to catch it all on today’s episode!

 

Key Points From This Episode:

  • The foundation of Ariel’s work, and his thoughts about responsibility and credit. 
  • How Ariel’s belief in others and his ability to connect informs his work in helping them. 
  • Thoughts on bringing a disparate group together and Ariel’s early experiences in the military. 
  • The steps that Ariel took to individually connect with the members of the company he was given as a young commander. 
  • Some of the characters and peers that inspired Ariel the most in his journey.
  • The health issues that resulted in Ariel being kicked out of officer training.
  • How good leaders impacted Ariel and inspired him to bring some humanity into his own practices.  
  • The first hurdles that Ariel encountered while leading a platoon, and how he reacted to these issues.  
  • The benefits of hard work and commitment that goes beyond what is called for.  
  • Using love as a foundation to build a strong and amazing team.
  • The values that ground Ariel’s work and how they relate to the lessons he learned in the army.  
  • How Ariel understands the idea of taking responsibility, especially as a leader. 
  • Considering the best definitions of integrity and how to use it as a powerful tool.
  • Punctuality and respect; Ariel talks about how powerful scheduling and simple steps can be.
  • Why Ariel believes you do not have to have it all figured out before you jump in! 
  • Unpacking the ‘five-minute rule’ that has consistently helped Ariel get more done. 
  • The difference that a map and a mission can make to the efforts you are putting in.

 

Links Mentioned in Today’s Episode:

Tim Ferriss

Psycho-Cybernetics

BiOptimizers

Andrés Preschel

Know Your Physio Podcast

061: Burnout, Life Cycles, and Microdosing with Alexis Bogomolni

Welcome back to another episode of Know Your Physio. Joining us today is 23-year-old founder and CEO, Alexis Bogomolni. Alexis received his bachelor of science in business finance and management at the New York University, Leonard N. Stern School of Business. He started the ABH Developer Group and has already achieved incredible success at such a young age. In this episode, Alexis shares his professional background with us, why the content of this podcast is so helpful for him, the cycles of life, and how he handles burnout. We also discuss why Alexis is an optimist and how it has led to his success, why success starts within, and manifestation. You will hear what a typical day looks like for Alexis, his sleep and how he tries to improve it, and macrodosing and microdosing. To hear all of this, how to manage the cycles of life, and even get a discount code for a product to improve sleep, tune in now!

 

Key Points From This Episode:

  • Information about BioOptimizers’ new magnesium product and why it can improve your health and a discount code for the product. 
  • Introducing today’s guest, Alexis Bogomolni. 
  • A brief overview of Alexis’ background and why this podcast’s content is so helpful for him. 
  • Why Alexis believes life is just cycles and how knowing your body helps you navigate them.
  • How burnout happens and how to use meditation to avoid it. 
  • Why Alexis is a huge optimist and follows the signs the universe gives him. 
  • Alexis’ role at work and what he does on the day-to-day.
  • The kinds of projects Alexis’ company works on. 
  • Why success starts within. 
  • Why low-level decisions like the way you choose to eat affects your higher-level decisions.
  • Why every day is about manifestation for Alexis. 
  • Alexis walks us through his typical day. 
  • What Alexis’ sleep looks like and how he tries to improve it. 
  • Why you can do anything you believe you can do. 
  • Alexis’ experience with macrodosing. 
  • How microdosing has helped Alexis. 
  • Alexis shares words of wisdom with listeners.

 

Links Mentioned in Today’s Episode:

Alexis Bogomolni on LinkedIn

Discount code for MagBreakthrough

BiOptimizers

Andrés Preschel

Know Your Physio Podcast

060: El Aprendizaje y la Longevidad con Dr. Nayib Salomon (En Español)

El doctor Nayib Salomon, es un médico oftalmólogo especializado en cirugía plástica ocular y cirugía de cataratas, quien ha dedicado su vida a la docencia y práctica Oftalmológica en Caracas Venezuela por mas de 50 años.

Fue co-fundador de uno de los centros oftalmológicos mas prestigiosos de Latinoamerica: La Unidad Oftalmológica de Caracas, así como de la Fundacion AVAO, institución educativa y asistencial que brinda servicios oftalmológicos a personas de bajos recursos económicos desde el año 1982.

Es director y profesor del Curso de Postgrado de Oftalmología de la Fundacion AVAO, auspiciado por la Universidad de Los Andes. Ha sido profesor en diversos programas de oftalmología a nivel nacional y orador invitado en numerosos congresos oftalmológicos a nivel nacional e internacional.

El doctor Salomon es militar asimilado retirado del ejército y piloto con entrenamiento instrumental en aviones multimotores.

Es un ávido lector, amante de la buena cocina, los idiomas y la música,  a los que dedica su tiempo libre cuando no está disfrutando actividades al aire libre como nadar, jugar tenis, caminar o pescar.

Nayib Salomon se mantiene siempre en constante aprendizaje, y no solo en su campo profesional. Por ejemplo: Realizó un diplomado en Trading, Finanzas y tecnología Financiera, avalado por Universidad Metropolitana de Caracas en el 2018 y estudia idiomas, ópera y violín en su tiempo disponible.

Nayib tiene  un excelente sentido del humor, es un amigo excepcional y disfruta la vida plenamente, siempre balanceando sus obligaciones con actividades recreativas que disfruta intensamente.

Me pareció apropiado entrevistarlo en el podcast de hoy porque quisiera que nos hablara de varias cosas, entre ellas: Como se ha mantenido ágil física y mentalmente a sus 87 años, como se organiza para sacar el mayor provecho a la vida, combinando aprendizaje con diversión, como su generosidad, honestidad y forma de ser lo llenan y enriquecen cada día, como hace para estar siempre optimista y alegre, y sobre todo, para decirnos como se siente al ser admirado y adorado por todos en nuestra familia.

Con ustedes: mi abuelo, el doctor Nayib Salomon.

059: Live like a Neurosurgeon with Dr. Ricardo Komotar


Today, you’ll hear from Dr. Ricardo Komotar, a Professor of Neurological Surgery at the University of Miami School of Medicine and an internationally recognized leader in the field of brain tumors. He performs nearly 800 procedures for these conditions each year using advanced, cutting-edge surgical and radio-surgical techniques; making him one of the highest volume brain tumor surgeons in the world. His research interests include clinical trial development and translational neuro oncologic investigations designed to pioneer new therapies for brain tumors. In this episode, we explore the relationship between health and happiness and how doing what you love can influence nearly every area of your life. We also touch on stress management for better brain health, the benefits of a ketogenic diet for cancer patients, and how you can improve your brain function by multitasking, as well as the correlations between mental health and brain disease. Dr. Komotar demonstrates how approachable you can be as you accomplish greatness in your field and this conversation illustrates the deep sense of curiosity, enthusiasm, and joy that he brings to inspiring the next generation of scientists and purpose-driven leaders. You won’t want to miss it!

 

Key Points From This Episode:

  • The moment in ninth grade when Dr. Komotar realized his passion for neuroscience.
  • Dr. Komotar’s advice for discovering your passion: keep an open mind!
  • Reflecting on the relationship between health, happiness, and doing what you love.
  • Why there is still so much left to learn and understand about what causes brain tumors.
  • How following a balanced lifestyle and being happy ultimately translates to better health, even if it isn’t guaranteed to prevent disease.
  • How Dr. Komotar manages the stress that comes with his job: sleep, exercise, and diet.
  • Hear about the recent opportunity he had to work with Deepak Chopra.
  • What the data has to say about the benefits of a ketogenic diet for cancer patients.
  • Why you don’t necessarily need supplements if you eat a well-balanced, organic diet.
  • Dr. Komotar highlights the importance of mentorship and lifting those around you.
  • Improving your neuroplasticity and brain function through multitasking.
  • What working smarter means: identifying your weakness and building a strong, multidisciplinary team to support you.
  • Insight into the future of functional neurosurgery from Dr. Komotar’s perspective.
  • Some of the inherent limitations in neuroscience when it comes to the study of mental health.
  • Links that Dr. Komotar has observed between mental health issues and brain disease.
  • Parting words of wisdom from Dr. Komotar: living a healthy lifestyle starts with baby steps!

 

Links Mentioned in Today’s Episode:

Dr. Ricardo Komotar

Dr. Ricardo Komotar on Instagram

Dr. Ricardo Komotar at University of Miami Health Systems

The Crossover Podcast

BiOptimizers

Andrés Preschel

Know Your Physio Podcast

Support the show

058: Physiology for Dummies with Dr. Rick Komotar


In today’s special episode you’ll hear our very own Andrés Preschel stepping behind the microphone to be interviewed by Dr. Rick Komotar for his podcast, The Crossover. Dr. Komotar is a Neurosurgeon at Columbia University Medical Center and is the Director of the Brain Tumor Initiative as well as the Brain Tumor Fellowship Program. Tuning in you’ll get to know Andrés a little better, including what motivates his passion for physiology and helping people. In their conversation, Andrés breaks down the top ten things everyone should know about their physiology, along with tips on how anyone can apply these lessons to their everyday life. Discover the importance of hydration, why the female biorhythm is infinitely more complex than their male counterparts, and what the Heart Rate Variability (HRV) biometric marker can teach us about how we manage stressful situations. Andrés also unpacks the importance of incremental change, why everyone’s physiology is unique, and how to monitor your own body. To learn more about our host, how to make positive lifestyle changes, and much more, make sure you tune in today!

 

Key Points From This Episode:

  • Get to know your host Andrés Preschel, and his guide to physiology.
  • How Andrés became interested in physiology as a specialization.
  • The circumstances that prompted Andrés to start this podcast, Know Your Physio.
  • Learn about Andrés’s team and the role they play in facilitating accessible science.
  • Discover the team at Hambre y Hormonas, a concierge medical practice that Andrés co-founded four years ago.
  • The top ten things everyone should know about their physiology.
  • The female biorhythm: what it is, why women are underrepresented in medicine, and how their rhythm differs from those of men.
  • Heart Rate Variability (HRV) as a biometric marker and the impact it has on how you manage stress.
  • Understanding the importance of hydration.
  • Why you need adequate protein in your diet and why increased muscle mass is so beneficial as you age.
  • How to use applied sciences and visual stimulation to create relaxation and focus.
  • The benefits of ketosis and how to achieve it without the keto diet.
  • The importance of keeping your blood glucose levels as steady as possible.
  • Understanding the role that hormones play in hunger and satiety levels.
  • The biggest barrier to people not understanding their physiology.
  • The advances in health and wellness that Andres expects to see within the coming decade.
  • Andrés’s advice for anyone looking to make positive lifestyle changes.

 

Links Mentioned in Today’s Episode:

BiOptimizers

The Crossover Podcast

Hambre y Hormonas

Glucose Goddess

Jessie Inchauspé on Instagram

Know Your Physio Episdoe 053: Circadian Rhythms, Chronobiology, and Interoception with Azure Grant, PhD

Know Your Physio Episode 001: Fix Your Glucose, Fix Your Life with Jessie Inchauspe, the Glucose Goddess

Andrés Preschel on Instagram

Andrés Preschel

Know Your Physio Podcast

Support the show

057: Scientific Influencers and Misinformation with Kevin Bass


When it comes to nutritional science and social media it can be uniquely challenging to differentiate fact from hype. Here today, to help us unpack the topic of scientific influencers and misinformation is Kevin Bass, an MD and Ph.D. student, and founder of The Diet Wars, a site dedicated to upholding evidence-based nutritional research and exposing figures who spread nutritional and scientific misinformation online. We dig into how social media can incentivize the spread of misinformation, why these systems need to change, and take a closer look at the growing community of evidence-based nutritional science experts and influencers online. Tuning in, you’ll learn how to identify legitimate scientific influencers, and what red flags you should look out for when trying to avoid misinformation. Kevin also breaks down key areas of misinformation including how to combat sun damage, the so-called harms of seed oils, and how saunas can realistically benefit your health. Combating misinformation online is a huge challenge, but we can all find ways to better navigate the online space by thinking critically and by asking the right questions. Tune in for this important conversation on nutritional science, social media, and much more!

 

Key Points From This Episode:

  • Learn about the power of Magnesium Breakthrough by BioOptimizers.
  • Introducing today’s guest, Kevin Bass.
  • Kevin’s early encounters with medicine, misdiagnoses, and how it informs his perspective.
  • How current systems incentivize misinformation in the nutrition space.
  • The growing evidence-based community in nutritional science and on social media.
  • What sets evidence-based nutritionists apart from their counterparts.
  • Tips on how to discern which experts to follow online.
  • The benefits and harms of sunscreen use, and suggested alternatives for sun protection.
  • Some of the advantages of early morning sun exposure.
  • An overview of general attitudes toward seed oils and what is based on fact versus emotion.
  • The role of anti-nutrients in certain foods and how they can work synergistically with other elements to produce positive outcomes.
  • Examples of how influencers misrepresent information to sell their products on social media.
  • What regular blood work can teach you about your physiology and your risk factors.
  • How using steroids as a health professional affects your credibility.
  • An overview of saunas, their potential benefits and harms, and how to utilize them appropriately.
  • The science behind cold exposure, weight loss, and building resilience.

 

Links Mentioned in Today’s Episode:

BiOptimizers

The Diet Wars

Kevin Bass on Twitter

Public Health Initiative Against Misinformation

Magnesium Breakthrough

Red Pen Reviews

Layne Norton

Peter Attia

Dr. Mark Hyman

Rhonda Patrick

The Peter Attia Drive Podcast

Andrés Preschel

Know Your Physio Podcast

Support the show

056: Magnesium Breakthrough with Wade Lightheart


Today’s guest, Wade Lightheart; author, athlete, nutritionist, and expert on fixing digestion. Wade is a three-time Canadian bodybuilding champion, who competed as a vegetarian. He is one of the world’s foremost authorities on natural nutrition and training methods. After competing in Mr. Universe, and his health failed him, Wade began to search for answers and developed what he calls his Awesome Health System. Today’s podcast keys in on magnesium, which Dr. Mark Sircus identifies as the most powerful solution we have to a plethora of health problems. During our conversation, Wade gives us the full background on why 75 percent of Americans are not getting enough magnesium today and what the implications are on our health and overall wellbeing. Using the example of Tom Brady to illustrate his point, he explains how practicing bio-optimizing principles can extend the quality and length of our lives. You’ll hear about the key role that magnesium plays in supporting all areas of our health and he introduces us to the seven varieties of magnesium included in the newly optimized Magnesium Breakthrough product. Join us to hear all this and more today.

 

Key Points From This Episode:

  • BioOptimizers’ new and improved formula for Magnesium Breakthrough.
  • A discount code to get 10 percent off Magnesium Breakthrough and free shipping: ANDRES
  • An introduction to today’s guest, author, athlete, and digestion expert Wade Lightheart.
  • Wade’s definition for optimized health which he refers to as Awesome Health.
  • The history of how our food lost magnesium content through mass production following World War 2.
  • Tom Brady’s story of extending his career by 25 percent by practicing bio-optimizing principles.
  • The excessive stimulatory effect that technology has on our nervous system.
  • What he attributes the lack of knowledge around the power of magnesium to: we live in an attention age, rather than an information age.
  • How magnesium plays a critical role in supporting dysregulated mood and depression.
  • The process of testing that Wade and his business partner did on different types of magnesium.
  • What the ‘ate’ suffix refers to in magnesium varieties: how it has been molecularly bonded.
  • The seven magnesium varieties in Magnesium Breakthrough: chelate, citrate, bisglycinate, malate, taurine, sucrosomial, and orotate.
  • Aesthetics, performance, and health; the three areas of focus that they have.
  • Elements that improve delivery: hemic and fulvic acid, B6, and manganese.
  • The challenge of working with so many different-sized molecules. 
  • Wade’s biohacking experiment with intravenous magnesium and what he experienced.
  • How through independent and guided experimentation, he came to today’s formula.
  • His bucket theory on health and nutrients illustrating the goal of being in excess.
  • Why there is no threonate in Magnesium Breakthrough: patent limitations.
  • The relevance of the prebiotic, probiotic, and vitamins that you take.
  • Why Andrés experienced cognitive clarity while taking Cognibiotics.
  • Why Wade and his business partner Dave offer a refund to anyone unsatisfied with their product.
  • An invitation to spread the word if you use the products and love them.

 

Links Mentioned in Today’s Episode:

BiOptimizers

Cognibiotics
Wade Lightheart on Instagram

Magnesium Breakthrough discount code: ANDRES
Magnesium Breakthrough

Awesome Health Podcast
Dr Mark Sircus

Andrés Preschel

Know Your Physio Podcast

055: Cancer Prevention, Environmental Toxins, and Updated Medicine with Leigh Erin Connealy, MD


Your health is not only of significance and importance to just you. Self-care is not selfish, self-care is the new healthcare and it’s vital in life and in our communities. Today’s guest is Leigh Erin Connealy, M.D., who is a prominent leader in the field of Integrative and Functional Medical. She utilizes the best of all sciences including homeopathic, conventional, Eastern medicine, and modern medicine and is the Medical Director of two unique clinics: The Center for New Medicine and Cancer Center for Healing. The Center For New Medicine focuses on prevention and internal medicine, early detection of disease and cancer, human optimization, yearly physicals, auto-immune disease, natural hormone replacement, chronic issues, and aesthetics. Dr. Connealy feels we must treat “the whole person”, the patient with the disease and not the disease of the patient, while determining the origin of the illness. Dr. Connealy created the Cancer Center for Healing because of the epidemic spread of cancer. Patients receive scientifically based treatments and integrative protocols. She has created an acute awareness of the need to focus on cancer prevention, providing unique testing to determine the early stages of cancer, years before it is revealed in a scan. This is a fascinating conversation with a physician that firmly believes in taking in the entire picture and empowering and educating her patients, while advocating for patients to get treated with the most up-to-date medicine. As listeners tune in they’ll hear from Dr. Connealy about how she got to where she finds herself today and how everything in the way we live life integrates into our health, as she likes to say, “Self-care is healthcare”. So tune in today, and enjoy! 

 

Key Points From This Episode:

  • We start with Dr. Connealy’s “Why.”
  • She shares a thorough background of her life and what lead her to where she is now.
  • How her health detours have dramatically changed her life and influenced her career.
  • She shares thoughts about how disease diagnosis has changed over the last 65 years.
  • The importance of health practitioners using updated medicine. 
  • Treating the whole person; their lifestyle and how they’re living is important in treatment!
  • Why self-care is the new healthcare.
  • Why empowering and educating patients to do scientific self-discovery is a key part of her practice.
  • First-symptom effect: what it’s like taking a patient through this.
  • Why patients should not take “no” for an answer when seeing a physician. 
  • Energy imbalances: the scenarios that lead to the crash. 
  • The future of medicine: energy medicine.
  • Why every patient is their own clinical trial. 
  • Carcinogenic and environmental toxins young people are exposed to: How we can mitigate the interaction?
  • Dr. Connealy dives into what an EMF is and the effects they carry. 
  • The importance of getting outside and grounding yourself every day. 
  • More about toxins from Dr. Connealy: get rid of plastics!
  • Recommendations for water filtration devices/brands from Dr. Connealy.
  • We end the conversation with a few rapid-fire questions: sea oils and sunscreen. 

 

Tweetables:

“[Health] detours are always [there] for you to learn and become awakened, to become enlightened, and to also use those detours to be of help and serve and bless other people.” — @drconnealymd [0:14:56]

“Nothing gets your attention until you have pain.” — @drconnealymd [0:15:14]

“Health is not just important to you, self-care is not selfish. Self-care is the new healthcare. You want to make sure you have health because why? It’s going to serve you, your loved ones, where you work, and more importantly, it’s going to help our community.” — @drconnealymd [0:22:51]

“We [in the USA] are a system of sick-care and not healthcare — and it’s reactive.” — @drconnealymd [0:32:45]

“I always tell people: energy precedes action.” — @drconnealymd [0:39:02]

“The plastic industry — they’ve already been sued. All these industries have been sued and nothing changes. That is what is so sad about what is going on in our world.” — @drconnealymd [0:58:30]

 

Links Mentioned in Today’s Episode:

BiOptimizers

Leigh Erin Connealy on LinkedIn 

Leigh Erin Connealy on Twitter

Leigh Erin Connealy on Instagram

Leigh Erin Connealy on FaceBook

Leigh Erin Connealy on TikTok

Connealy MD

Adelle Davis

The Invisible Rainbow by Arthur Firstenberg

Earth Runners

The Earthing Movie

Stephanie Seneff

EWG Website

Synergy Science

Berkey Water Filters

Magnesium Breakthrough

Andrés Preschel

Know Your Physio Podcast

054: Gut Bacteria, Insulin, Personality Types, Young Muscle, and more with Joel Greene


It’s incredible how you can have a conversation with someone that’s almost 2 hours long, and still feel like you could keep talking! Joel Greene is the CEO of VEEP Nutrition, author of The Immunity Code, and one of the original proponents for prioritizing the gut microbiome (to mention just a few of his many accolades). Joel grew up in the projects, raised by a single mom and surrounded by violence. His upbringing made him resilient, fearless, and determined to learn as much as he could about as much as he could! Our conversation is part philosophical and part scientific and some of the many topics that we cover today include how you can train your insulin sensitivity (and why you should), why you should set aside time for stillness every day, and what you can do to keep your muscles young. This episode is filled with powerful insights from start to finish and you’ll walk away with a whole new appreciation for your gut microbiome and a whole lot of knowledge about how to live better and age better!

 

Key Points From This Episode:

  • Introducing today’s guest, Joel Greene!
  • An overview of the 16 Personalities personality test, and the value of understanding your personality type.
  • The harsh challenges that Joel experienced growing up, and how they have shaped him into the person he is today.
  • The role that God plays in Joel’s life.
  • Why Joel prioritizes rest and stillness.
  • Joel explains the correlation between physical health and productivity.
  • Nicotinamide mononucleotide; why Joel takes this supplement first thing in the morning.
  • Joel explains how his Immunity Code diet works, and the benefits of it.
  • Insulin sensitivity; what it is and the importance of training it.
  • Joel’s approach to bringing down his cortisol levels.
  • The value of pre-load meals.
  • A new way to think about carbohydrates.
  • How the bacteria in your gut affect your reactions to certain foods.
  • Commonalities versus bio-individualities; Joel’s thoughts on the problem of emphasizing the latter.
  • Understanding the gut microbiome.
  • Factors that indicate how your gut microbiome is functioning.
  • Reasons for my imminent move to Uruguay.
  • Supplements that are helpful for managing stress.
  • Muscles that we lose as we age, and how to slow down the aging process.
  • Exploring the first law of thermodynamics in relation to calories.

 

Links Mentioned in Today’s Episode:

BiOptimizers

Joel Greene on Instagram

Joel Greene on LinkedIn

VEEP Nutrition

The Immunity Code

Andrés Preschel

Enneagram Test

16 Personalities

Know Your Physio Podcast

Support the show

053: Circadian Rhythms, Chronobiology, and Interoception with Azure Grant, PhD


Today, we are joined by well-versed physiologist, Azure Grant, Ph.D. to talk about all things circadian and ultradian rhythms, melatonin, sleep optimization, hormones, and more! Azure has a specialization in chronobiology and studies the connections between metabolism, reproduction, and the autonomic nervous system (ANS). In this episode, we touch on everything from the science behind the siesta ‘slump’ and the effect of caffeine on our sleep cycles, to the importance of reducing the causes of fatigue, not just the sensation of fatigue. Azure explains circadian and ultradian rhythms and fills us in on the health benefits of optimizing our natural oscillations. We discover what it might feel like to live according to our chronotype, and how biometrics play a role in interoception awareness. We also find out the long-term effects of melatonin supplements, how best to naturally optimize sleep, how women’s hormonal changes affect thermoregulation, and so much more! Tune in to find out more about how our biological rhythms work, and about the natural ebbs and flows that are essential to optimal health!

 

Key Points From This Episode:

  • Introducing our esteemed guest and chronobiology specialist, Azure Grant, Ph.D.
  • Understanding the siesta ‘slump’: causes and remedies.
  • What circadian and ultradian rhythms are, respectively.
  • How caffeine later in the day often perpetuates sleep difficulties.
  • The importance of reducing reasons for fatigue, not just the sensation of fatigue.
  • The early observations that inspired Azure’s health quest.
  • The oscillating nature of the body’s functions and the health benefits of optimizing our natural biological rhythms.
  • How it feels to live according to your chronotype.
  • Why it’s important to establish your optimal circadian rhythm and what that involves.
  • Biometrics as a key component of interoception awareness.
  • How to balance your circadian rhythm in the wake of jetlag: intermittent fasting and focusing on ultradian rhythms.
  • The value of ultradian stability.
  • Why large meals aren’t recommended at the end of the day.
  • Downsides of disrupting sleep cycles.
  • The link between thermoregulation and hormonal changes.
  • The role of naturally occurring melatonin and the long-term effects of supplementation.
  • Azure’s non-negotiables for sleep!
  • The benefits of morning light.
  • Azure answers our rapid-fire questions about REM cycles, sleep aid, and sleep disruptors.

 

Links Mentioned in Today’s Episode:

BiOptimizers

Azure Grant, PhD

Azure Grant on LinkedIn

Azure Grant on Instagram

Azure Grant on Twitter

Levels

Crescent Health

Andrés Preschel

Andrés Preschel on Instagram

Email Andrés Preschel

Know Your Physio Podcast

Support the show

052: Functional Nutrition: Gut Health, Healing, and Hormones with Cata Rozo


One of the major benefits of a functional approach to health and wellness is that it allows us to treat systemic issues from the root cause, rather than with interventions that have side effects. Talking to us today about how she became a functional nutritionist, and why she is so passionate about the field, is Cata Rozo. From her personal battles with gut health and how it impacted her hormones and liver, Cata describes her journey, and why it’s her mission to help others. We learn about the link between gut health and hormones, and whether you should be considering a functional approach or a conventional approach to your health. Tune in to hear about the types of tests Cata uses to assess her patients, and the techniques she uses to improve interoception. We find out why Cata is so passionate about empowering women to find alternatives to the oral contraceptive as a therapy, and what you can do to improve your perceptions of your health. Andrés describes how he learned the importance of eating when in a parasympathetic state, while Cata explains how food sensitivities are developed, and how exclusion and reintroduction diets work. For all this, and so much more, press “Play” now!

 

Key Points From This Episode:

  • Welcome to functional nutritionist Cata Rozo, and why she does what she does.
  • Why Cata supports getting a second opinion, and doing your own research.
  • When to choose functional medicine over conventional medicine.
  • A reminder that feeling good is how we are meant to feel!
  • How unlocking physical health contributes to emotional wellbeing.
  • The relationship between gut health and hormones.
  • How Cata assesses her client’s gut health, and why being able to digest food is more important than what we eat.
  • The decision-making fatigue Andrés sees in health and wellness.
  • Cata’s specific area of interest: empowering young women to make their own decisions when considering the oral contraceptive as a treatment for health conditions.
  • Cata’s tips on improving your interoception: meditation, yoga, and writing.
  • The idea of using yoga as a preventative approach to chronic conditions.
  • Addressing your thoughts on your physical state: connecting your thoughts to your health.
  • The tests Cata recommends to get to know your physical health.
  • Balancing food sensitivities with required dietary nutrients.
  • Why we develop food sensitivities.
  • Why Cata prefers lab-based food sensitivity tests over home kits.
  • How to best prepare for a food sensitivity test!
  • Why we should only be eating when in a parasympathetic state.
  • Andrés’ experience of praying before eating and how it helped him appreciate the power of the parasympathetic state.
  • The science that Cata is most excited about right now: eating more fermented food, watching the order you eat different food groups in, and organ meats and bone broth.
  • Why you can eat too much fermented food, and how to prepare your body for it.
  • A wrap of today’s episode and why Cata is so excited about the holistic approach to functional nutrition.
  • When Cata’s knowledge works against her!

 

Links Mentioned in Today’s Episode:

BiOptimizers

Cata Rozo on Instagram

Viome

Andrés Preschel

Know Your Physio Podcast

Support the show

051: The Physiology of Interoception and HRV Subjectivity With Dr. Jay Wiles


A common myth about heart rate variability (HRV) is that the greater it is, the healthier you are… Breaking down why this is not the case, is Dr. Jay Wiles, an expert in applied psychophysiology and heart rate variability, and founder of Hanu Health. We start the episode with a discussion around how Jay and Andrés have become more comfortable over time with podcasting, and why they track their HRV and HR to gain insight into how different experiences affect their health. Tune in to learn what the Hawthorne effect is, how to overcome it, and why you should trust your body over the information provided by biometric data readers. We also find out what interoception is, how Jay uses it as a party trick, and where Andrés feels he is most in tune with it! Jay reveals some exciting prospects regarding the launch of the Hanu wearables, where (and why) you should pre-order one, and what you will gain when you join the Hanu Health community. For a breakdown of the physiology underlying HRV, the links between muscle tension, HRV and respiratory sinus arrhythmia, and so much more, join us today!

 

Key Points From This Episode:

  • How Andrés and Jay have become more comfortable during podcasts and tracking HR and HRV through different behaviors.
  • What the Hawthorne effect is, and how Jay coaches people through it.
  • When you should listen to the biometric data, and when you should listen to your body.
  • How to approach interoception, what it is, and why Jay founded Hanu Health.
  • Andrés’ extreme example of interoception when freediving and spearfishing.
  • How you can find out your normative HRV range, and the common myths around HRV.
  • The classic symptoms of high HRV.
  • Some of the differences between men and women in muscle tension, and how this impacts HRV.
  • The link between emotional distress and muscular tension.
  • Jay’s theory on how ketones might increase HRV.
  • Respiratory sinus arrhythmia: what it is, and how it influences HRV.
  • The products Jay and Andrés use to help their mental acuity from nicotine to KE4.
  • How long it will take you to establish your HRV baseline.
  • When to wear your Hanu device, and what makes it unique as a wearable.
  • What to expect from the launch of Hanu wearables, and why it’s such a bargain to pre-order!
  • How long you should use the Hanu device before your interoception reaches a level that renders the device non-essential.
  • The library of data you will gain access to when you join Hanu.
  • Bringing the metaverse into health and biohacking.

 

Links Mentioned in Today’s Episode:

BiOptimizers

Dr. Jay Wiles on LinkedIn

Dr. Jay Wiles

Dr. Jay Wiles on Facebook

Dr. Jay Wiles on Instagram

Hanu Health

Hanu Health on Twitter

Hanu Health on Facebook

Hanu Health on Instagram

Lucy

The Fuel Stop: Methylene Blue

Marco Altini

Andrés Preschel

Know Your Physio Podcast

Support the show

050: Andrés Preschel in the Hotseat!


To celebrate the 50th episode of the Know Your Physio podcast, Andrés Preschel takes the hot seat! His amazing partner, Parker Sloan Leiro, AKA “The Rolling Sloan” takes over to ask all the pressing questions. We hear all about KYP’s goal to make science sexy and accessible, and the immense value that Andrés has gained from hosting the podcast. In this episode, we find out which episodes impacted Andrés most profoundly and the amount of work that goes in, behind the scenes. Andrés touches on topics of fear setting, slow productivity, and what drives motivation, sharing astute advice for those seeking success in a saturated field. Tune in to find out where the goal to improve listeners’ overall health literacy is leading Andrés in his personal and professional life, as he shares his infectious passion for scientific self-discovery.

 

Key Points From This Episode:

  • The benefits of BiOptimization’s new Magnesium Breakthrough supplement.
  • What inspired Andrés to start the podcast!
  • The unexpected growth and success of the podcast.
  • Andrés recounts the KYP episode with early podcast guest, Romero Britto.
  • What he admires most about Romero Britto.
  • Which guests and episodes have affected Andrés’ life most profoundly.
  • What he has learned through hosting the podcast.
  • Andrés breaks down the work and intentions of the KYP brand and company.
  • The work Andrés puts in behind the scenes.
  • What drives motivation.
  • What fear setting is and why Andrés pursues discomfort.
  • Parkinson’s disease simply explained.
  • How Andrés has remained present through the exponential growth of his personal brand.
  • The importance of pacing yourself as you work towards long-term goals.
  • Andrés’ advice for those seeking success in a saturated field.
  • The concept of slow productivity. 
  • Andrés’ favorite episodes so far and what’s in store for the future!
  • The immense value Andrés has gained from podcasting.
  • Why Andrés and Parker are moving!
  • Stay tuned for the KYP newsletter.

 

Tweetables:

“The minimalist approach is what works best.” — Andrés Preschel [0:13:58]

“Know Your Physio [brings] together like-minded people to make science sexy and accessible, specifically the science of high-performance, longevity, and optimal health.” — Andrés Preschel [0:17:30]

“Our motto is, ‘Discover your science, optimize your life’.” — Andrés Preschel [0:23:36]

“It’s important to know that you’re getting things done on a daily basis, pace yourself, but always have big long-term goals.” — Andrés Preschel [0:36:33]

“Anyone that wants to learn more about their field, start podcasting.” — Andrés Preschel [0:52:24]

 

Links Mentioned in Today’s Episode:

BiOptimizers

Parker Sloan Leiro on Instagram

Romero Britto

Dr. Morgan Levine on Instagram

Frank Llosa on LinkedIn

KetoneAid

Cal Newport on Slow Productivity

The Huberman Lab Podcast: The Science of Setting & Achieving Goals

Know Your Physio Episode 016: Patrick Porter

Anthony Benedettini

Andrés Preschel

Know Your Physio Podcast

049: Wearable Stress Management, HRV, and Self-Actualization with Dr. David Rabin MD, PhD


Today on Know Your Physio we are talking about the revolutionary stress management tool, Apollo, with one of its creators, Dr. David Rabin. Our guest is a board-certified psychiatrist and neuroscientist who specializes in the treatment of chronic stress, and he is here to tell us all about the groundbreaking device providing a safe, non-invasive way to manage stress on the spot and assist us on our paths to self-actualization! We find out how it works to elicit calm by using soundwaves felt through the skin, and Dr. Rabin explains why touch therapy is so effective. We discover the profound benefits of using the Apollo device, how it affects one’s HRV and decision-making ability, optimizes health, and its use in treating PTSD sufferers. Tune in to hear more about this impactful invention that’s putting people in control of their own healing, confidence, and safety!

 

Key Points From This Episode:

  • How Andrés’ Apollo device has benefited him.
  • Dr. David Rabin’s public speaking journey and how Apollo has aided him.
  • How touch therapy can improve one’s ability to achieve a relaxed state.
  • The intention behind the invention of Apollo.
  • Why touch therapy is so effective.
  • What the Apollo looks like, how it’s worn, and what it does.
  • The versatility of the device and the various physiological states it can elicit.
  • André’s findings from his personal experiment with Apollo.
  • How Apollo was created and came to be a consumer product.
  • What HRV is and how it’s affected by stress.
  • How measuring HRV allows for health optimization.
  • Reframing health and self-actualization.
  • How our decision-making ability is affected by a real or perceived threat.
  • How the profound intention and impact of the creation of Apollo have affected Dr. Rabin’s life.
  • How to gauge your ability to manage stress according to the effectiveness of the Apollo.
  • How soothing touch affects the brain from a physiological perspective.
  • The effects of the Apollo on people with acute stress, illness, or PTSD.
  • How Dr. Rabin’s research in the realm of psychedelics impacted the creation of the Apollo.
  • How the Apollo can be used to assist psychedelic experiences in therapy.

 

Links Mentioned in Today’s Episode:

BiOptimizers

Dr. David Rabin

Dr. David Rabin on LinkedIn

Dr. David Rabin on Instagram

Apollo Neuroscience

Andrés Preschel

Know Your Physio Podcast

048: From Adderall to Purpose-Driven Productivity and Plant Medicine with Natasha Dasaro


Most Know Your Physio podcast episodes consist of Andrés asking his guests in-depth questions about all things physiology and life… Today’s episode is turned on its head, with Natasha Dasaro putting Andrés in the hot-seat! Join us to find out how ADHD affected Andrés’ approach to health and life in general, and why he moved from pre-med into lifestyle medicine and health optimization. We learn about the physiology underlying Adderall and Ritalin, and the effects they had on Andrés growing up. Find out what flow state means, and how powerful it can be when embodied. Andrés shares some fantastic thoughts and quotes on the importance of being curious and courageous in knowing yourself, and why being playful and passionate are core elements in appreciating life as it is. We also hear how Andrés’ episode with Dr. Patrick Porter inspired Natasha to embark on her meditation journey, and what his suggestions are for people who don’t appreciate meditation. As always, there is some hardcore science addressed: today we learn about the physiology behind yoga and meditation (and how they are linked), and how psychedelics can show our brain the pathway to a meditative state. Tune in to discover Andrés’ personal journey through meditation, how he faced his fear of public speaking, why letting go of his ego was key in his health and training, and so much more!

 

Key Points From This Episode:

  • Flipping the podcast on its head: today’s guest is our usual host, Andrés Preschel!
  • How ADHD impacted Andrés’ health and his perception of himself and leveling up to life. 
  • Andrés’ journey to lifestyle medicine and health optimization and performance. 
  • How amphetamines like Adderall or Ritalin work on a physiological level. 
  • Flow State: what it is, and how powerful it can be. 
  • How having the curiosity to get to know yourself, and the courage to be yourself, changed Andrés’ life. 
  • Why passion is the purest form of expertise.
  • The impacts of meditation on your physiology, and understanding the parasympathetic state. 
  • Why people need to meditate longer to truly appreciate its impacts.
  • How Andrés’ podcast with Dr. Patrick Porter lead Natasha to meditation. 
  • The link between yoga and meditation, and being in the right space to appreciate both simultaneously. 
  • Putting aside ego to optimize your health and the selfish and selfless aspects of being healthy. 
  • The common health journeys Andrés sees and unpacking the factors driving these routes. 
  • Physiology and psychedelics: how psychedelics can show us a new perspective, spiritually and physiologically. 
  • How Andrés defines ego death, and the lessons he learned from experiencing it. 
  • Natasha’s thoughts and experiences on psilocybin. 
  • How psychedelics can show you the thought pathway to a meditative state.
  • Facing the fear of being ourselves, and the physiology underlying it. 
  • Andrés’ journey facing his fear of public speaking. 

 

Links Mentioned in Today’s Episode:

BiOptimizers

Andrés Preschel

Andrés Preschel on Instagram

Andrew Huberman on LinkedIn

Jim Kwik

Headspace

Calm

Know Your Physio 016: Brainwave Entrainment and Meditation for Personal Development with Patrick Porter, PhD

Know Your Physio 017: Psilocybin and Psychedelic Medicine with Dr. Julia Mirer

Know Your Physio Podcast

047: Visualization for Endurance in Life and Triathlon with Greg Bennett


While knowing your physio is important in living your best everyday life, it is essential for professional athletes. Talking to us today about his time as an Olympic triathlete and beyond, is Greg Bennett, now motivational speaker, corporate trainer, and entrepreneur. We dive in with Greg describing his incredible career, his journey to where he is now, and how he realized that it was time to retire. Greg has a passion for life and gives every opportunity his all, and he explains why this is so good for his (and potentially your!) mental health. We also hear about the state of introspection achieved when doing a triathlon, the thoughts that went through Greg’s head when racing, and what the different triathlon formats are. Greg also shares how has maintained his identity post retiring, how he continuously builds his relationship with his wife through positivity, why helping yourself inspires others to help you, and the importance of grounding yourself in the modern world. We wrap up the episode with some anecdotes about the crazy training regimes Greg did in the ’90s, how the approach to an athlete’s training has changed and the importance of nutrition and good sleeping habits from a retired athlete’s perspective. For a fascinating discussion, some great tips and tricks on how to get into visualization (no matter the task: race or life event), and the benefits of being resilient, tune in today! 

 

Key Points From This Episode:

  • An introduction to Greg Bennett, and his incredible journey as a triathlete and beyond. 
  • How Greg realized when enough was enough, physically. 
  • Why doing everything to your full potential is key to your mental health and emotional wellbeing. 
  • The introspection that doing a triathlon opens within people. 
  • Breaking down the distances in different triathlons, and the formats Greg enjoyed. 
  • The thoughts that go through your mind during a triathlon, and the lessons Greg learned along his journey. 
  • How visualization helped Greg. 
  • What Greg feels set him apart as an athlete: talent, hard work, and opportunity. 
  • Why resilience is so key to being a professional athlete, and how early life experiences can shape this characteristic.
  • How Greg has maintained his identity through his retirement: his family, his health, and his work. 
  • Why putting yourself out there motivates others to help you, and Greg’s advice on helping yourself. 
  • Greg’s tips on visualization during both physical and static training.  
  • Why being “Always on” nowadays is so bad for us, and how Greg and Andrés ground themselves. 
  • How Greg met his wife, Laura, and his appreciation for her and what they have together. 
  • Why people should sit down with their partners to talk about their strengths. 
  • Looking back at the diet and fitness trends Greg used to go through in training in the ‘80s.
  • Approaching weight in athletes, and the differences between male and female athletes. 
  • The difference in nutrition from being a professional athlete to being a retired one. 
  • Why sleep and evening routines are so crucial to productivity. 
  • How knowing his physio has helped Greg as an athlete. 

 

Links Mentioned in Today’s Episode:

BiOptimizers

Bennett Endurance

The Greg Bennett Show

The Greg Bennett Show on Instagram

AnyQuestion

Ed Baker on LinkedIn

Hunter Kemper on Team USA

Outliers: The Story of Success

Psycho-Cybernetics

Dr. Tommy Wood Episode on Be With Champions

Know Your Physio 034: Mastering the Female Biorhythm, Biohacking the Menstrual Cycle, and Optimizing Women Empowerment with Kayla Osterhoff MPH, PhD

Andrés Preschel

Know Your Physio Podcast

046: Hack Your Morning, Form a Habit, and Help Those you Love with Joshua Holland


Welcome back to part two of the awareness shift discussion with high performance and health optimization coach, Joshua Holland. We launch right in with some great tips to biohack your mornings, from inversion and manually grinding coffee beans to the products that Andrés and Josh use. We discuss the steps towards forming a habit, and how positive self-talk can impact your perceptions around starting on the path to achieving a goal. The Awareness Shift centers on five pillars of quality, but without a baseline (which you can’t achieve without awareness), you have no idea how you are improving. To highlight the importance of awareness in achieving goals, Josh gives us his definition of what it means, and an example of how it can be used to help someone achieve the “simple” goal of losing weight. Andrés describes the SMART acronym, and we hear how this links to Josh’s method of coaching. We also take a deep dive into spirituality, how Josh perceives people as energy beings, and why this is key to awareness of those around you. Tune in to hear personal stories from both Josh and Andrés about their relationships with their fathers, and the struggle of making a loved one aware of what their poor health choices are doing to them. We wrap up this inspiring, emotional journey across two episodes with how you can change the narrative with your loved ones. You don’t want to miss this special episode. 

 

Key Points From This Episode:

  • Welcome back to Joshua Holland for part two of the awareness shift discussion. 
  • The cognitive enhancement stacks Josh is using right now: Blue-Cannatine. 
  • How Josh starts a new habit, and his advice on the baby steps to take.
  • Why positive self-talk is key in making a habit and the benefits of movement. 
  • The products Andrés and Josh use, from KetonAid to Olympic RX, to improve their productivity. 
  • Josh’s definition of what an awareness shift is, and why a baseline is crucial. 
  • Why the pillars of awareness in Josh’s book center around the concept of quality. 
  • How to shift your quality awareness when working to lose weight. 
  • Why people should use SMART (Specific, Measurable, Achievable, Relevant, and Time-bound) goals.
  • How having a coach like Josh can help you maintain awareness. 
  • The physiology underlying alcohol consumption, and how Josh encourages making healthy choices when drinking. 
  • What spirituality means to Josh, and the impact of the spiritual revolution on health and wellness. 
  • Changing the narrative with your toxic family members, and elevating the energy flows using conversation. 
  • Josh’s experience with his father’s poor health and how not saying anything was enabling him. 
  • Andrés’ experience with his own father’s health, and the inspiration he has gained from Josh’s situation. 
  • How the body stores pain and trauma, and what you can do to become aware of these problems. 
  • Why you should always start with compassion. 
  • The benefits of an eight-second hug, and why you should be expressing your appreciation to friends and family-alike. 

 

Links Mentioned in Today’s Episode:

BiOptimizers

Joshua Holland

Joshua Holland on Instagram

Simply Walk the Talk with Joshua Holland

The Awareness Shift

Live Vitae’s Troscriptions Blue-Cannatine

Know Your Physio Podcast 024: Nootropics, Work-Life Integration, and Health Optimization with Boomer Anderson

Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones

BioQuant

Weber Medical Systems

WizardSciences Olympic RX

WizardSciences Neural RX

The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma

Healing the Shame that Binds You

ApolloNeuro

Andrés Preschel

Know Your Physio Podcast

045: The Awareness Shift (Part One) with Joshua Holland


To truly optimize your health and wellness, simple physical fitness training is not enough. Talking to us today about the role of awareness in our health is high performance and health optimization coach, Joshua Holland. We start the discussion with why Josh does what he does, and how his childhood experiences, his culture, and his martial arts training shaped him. We hear what awareness means to Josh, and how he’s used it in his own life. While awareness may be gained in one area of life, it extends across all areas, necessitating a multifaceted approach. We discover how you can plant the seeds of awareness in other people by asking great questions, and we hear how this has helped Josh in his coaching journey and with the clients (including some celebrities) he has worked with. Despite having a star-studded clientele, Josh has learned the importance of remaining low-key in gaining his client’s trust, and we hear how his business has grown as a result. Josh also co-authored The Awareness Shift, and we find out what drove him to write it and how he found his co-author. Tune in to hear why biohacking is sometimes too reliant on technology, how you can judge when you are ready to use it, and why, if something hasn’t worked for you, you should be asking yourself “Why not?”. Press play now to learn from a titan in the world of health and wellness and one of Andrés’ role models!

 

Key Points From This Episode:

  • Welcome to Joshua Holland, biohacker, state-of-the-art fitness trainer, holistic health coach, and sports professional.
  • Why Josh does what he does: how his childhood experiences, his culture, and his martial arts training shaped him.
  • The importance of a multifaceted approach to bringing awareness into your life.
  • How to plant the seed of awareness: asking great questions and being open to feedback.
  • Why health and fitness coaching has a psychological component.
  • Josh’s experience with celebrity clients, and what he’s learned about trust.
  • Why being understated and keeping a low-key profile has benefited Josh.
  • What inspired Josh to start podcasting and to write The Awareness Shift.
  • Josh’s four pillars of optimal health and wellness: quality sleep and recovery, quality consumption, quality activeness, and quality exercise.
  • How Tessa Cash’s experience with electrical muscle stimulation showed Josh the fifth pillar of optimal health and wellness.
  • Helping people with the answers they need even when they aren’t asking the deeper questions.
  • Why Josh doesn’t conform to the standard time units and types of exercises: breaking the constraints within the client.
  • Balancing the science and products behind biohacking, and the unconstrained approach Josh uses.
  • An example of some products that Josh initially liked, but then moved away from, and why.
  • How to guarantee that a lack of awareness is not what’s holding you back: checking the other four pillars.
  • Why you should never feel like you know it all!

 

Links Mentioned in Today’s Episode:

BiOptimizers

Joshua Holland

The Awareness Shift

NuCalm

Muse

ApolloNeuro

Andrés Preschel

Know Your Physio Podcast

044: Science Meets Spirituality with Nick Becskehazy


For thousands of years, humans have been meditating and taking psychedelics to try and move to a higher vibration. With the advent of modern science, a lot of these experiences have been discounted, to the detriment of our wellbeing. Talking to us today about why thousands of years of reproducible results count as science, and why we need to believe in a little bit of magic, is yoga instructor and leader, Nick Becskehazy. We dive into the discussion with a history of why Nick was born to be a leader, and how being a leader is an experience and not merely a role. We hear how to identify if there’s a misalignment between your body and your spirit, and why psychedelics and exercise can help fix this. Nick and Andrés also break down why pure science is not enough, and how to embrace the gross energy of the universe so that awareness pours through us. Tune in to learn why modern solutions distort our ability to channel energy, preventing us from advancing, and how you can purify your chakras using exercise, yoga, and psychedelics. We also learn about the importance of creating space within, and the impermanent role our genetics plays in our life. For all this, and so much more, join us today. 

 

Key Points From This Episode:

  • The type of leadership role Nick embodies, and why he was born to it. 
  • What Nick aims to help people achieve: coming back to your pure self. 
  • How to figure out when there’s a misalignment between your body and your spirit. 
  • Where the psychedelic movement is taking people, and returning to it through meditation. 
  • How to judge when you’re ready to embark on the psychedelic journey. 
  • Why we need to start studying energy, and why science isn’t everything. 
  • The importance of disclaimers in science, and why it doesn’t understand magic.
  • Why Nick feels that people have trouble accepting the unknown: only exploring the tangible. 
  • Andrés’ experience moving from science to the spiritual world using yoga. 
  • Nick’s idea that science is too cerebral, and why we should relax and let gross energy pour through us.
  • The awareness Andrés achieved through psychedelics, sports, and yoga. 
  • How we can purify our energy channels and clear our distortions using exercise. 
  • Why modern solutions distort our ability to channel energy and advance as people. 
  • Nick’s experience with Ayahuasca, and how it cleared his distortions. 
  • Serving yourself to better yourself, by knowing yourself. 
  • How being discontent negatively affects your vibration, and cultivating the highest vibration you can to live a good life. 
  • Setting your intention: gaining insight into your life by trying new things. 
  • The benefits of curiosity, and why Andrés feels it’s crucial to identify what you don’t like. 
  • Creating space within yourself to gain outer awareness. 
  • Achieving your peak physical state through energy and overcoming your genetics. 
  • What to expect from part two! or conversation! 

 

Tweetables:

“Mastery in life has to come through consciousness. We have to go beyond our mind.” — Nick Becskehazy [0:08:59]

“We have to create that inner experience constantly. If I’m constantly going out in the world and interacting, I have to constantly go back to my inner world and interact to the innate powerful intelligence that I am.” — Nick Becskehazy [0:14:34]

“The intangible is experienced through a whole different process. You can say ‘Modern science has proven this’, but isn’t it science if thousands of years of the same people did something over and over and achieved the same result. Isn’t that science as well?”— Nick Becskehazy [0:24:50]

“Inner reflection creates outer resolution.” — Nick Becskehazy [0:52:36]

 

Links Mentioned in Today’s Episode:

BiOptimizers

Nick Becskehazy on Instagram 

Autobiography of a Yogi (Self-Realization Fellowship)

Dr. Joe Dispenza

Andrés Preschel

Know Your Physio Podcast

043: Mother Nature’s Superfood Breastmilk: Spirulina and Chlorella with Catharine Arnston


Algae have been around for over four billion years, and there are hundreds of thousands of scientific articles demonstrating their benefits to human health. Yet they are almost completely overlooked in Western societies! Helping bring this new super-duper food (because they’re so much better than just a superfood), is Catharine Arnston, founder and CEO of ENERGYbits Inc. When Catharine’s sister was diagnosed with breast cancer and told to shift to a plant-based diet, Catharine was enlisted to help do some research into the foods she could and couldn’t eat. Catharine stumbled across algae, and after going down the rabbit hole, she concluded that algae are equivalent to mother nature’s breast milk! Join us today as we dive into the two major algae that contribute to human health (spirulina and chlorella), and the ENERGYbits products that contain these. Catharine breaks down what algae are, how they differ from plants and all of the many benefits they have in human health over traditional vegetables. We also find out how spirulina and chlorella differ from each other as algae and the unique health issues that they target. Andrés shares his experience when taking ENERGYbits, while Catharine addresses the nutritional value of each of the different ENERGYbits products, and who should be taking what, when. Find out more about why ENERGYbits is so unique as a company, and why you should be taking Bits today!

 

Key Points From This Episode:

  • Welcome to Catharine Arnston, founder and CEO of ENERGYbits Inc.
  • What’s up with algae: why you should be taking algae, and how Catharine got into it.
  • Why Bits is a company with a difference and balancing the nutrients in the EnergyBits with bit-size and processing.
  • Why algae being a crop, not a supplement is so much better for consumers: from cross-contamination and additives to water quality and low drying heat.
  • How using low heat to dry the algae allows enzyme preservation and the benefits of Superoxide dismutase.
  • What algae is, the difference between macro-algae and micro-algae, and why blue-green and green algae are so nutritious.
  • Why everybody needs spirulina: preventing mitochondrial DNA damage.
  • The only drawback to algae: that nobody knows about them!
  • Today’s bombshell: spirulina is a mitochondrion.
  • How algae are equivalent to mother nature’s breastmilk.
  • Other applications of algae to human health: halting cancer growth, virus entry interference, lowering cholesterol, and improving gut health.
  • Andrés’ experience with EnergyBits.
  • Breaking down Chlorella and how RecoveryBits work on a physiological level, from chlorophyll to vitamin K2 and gamma-linoleic acid.
  • When you should take EnergyBits and RecoveryBits during your day.
  • How to decide how many tablets you need a day, and where you can find out more!

 

Links Mentioned in Today’s Episode:

BiOptimizers

Catharine Arnston on LinkedIn

ENERGYbits Inc.

ENERGYbits 20% Discount Code: AndresP

Dr. Steven R. Gundry

Andrés Preschel

Know Your Physio Podcast

Apollo

Support the show (https://www.buymeacoffee.com/andrespreschel)

042: Hunger Hormones and Lifestyle Medicine with Dr. Moisés Roizental


As part of the drive to improve people’s health, Andrés paired up with Dr. Moisés Roizental and Dr. Patricia Jaimes to form Hambre y Hormonas (Hunger and Hormones). This project aims to teach people how their body works so that they can make decisions based on science and results. Join us today as we talk to Dr. Moisés Roizental (Harvard-trained interventional radiologist and vascular specialist) about this exciting venture and the factors that led him to adopt a more functional medicine approach to his own health, and the health of his patients. From where Dr. Roi was educated, to his current job and the procedures he most commonly uses, to how he and Andrés met, this episode has it all! We dive into the physiology of lifestyle-related diseases, and how merely taking medication is not enough to solve the underlying problem. Dr. Roi explains why he made the shift from treating patients with diseases to disease prevention, and the combination of treatments he suggests. Andrés and Dr. Roi break down the four main hormones responsible for lifestyle-related diseases (Ghrelin, Leptin, Insulin, and Cortisol): what they do, how they are linked to disease, and how they are regulated. Andrés cites a wealth of studies supporting the impact of lifestyle changes in preventing disease, while Dr. Roi explains why he prescribes dietary shifts as well as bariatric embolization for long-lasting results. So, to find out first-hand why marrying functional medicine and mainstream medicine makes the dream team, tune in today!

 

Key Points From This Episode:

  • Meet Andrés’ friend, mentor, business partner, and Harvard-trained interventional radiologist and vascular specialist, Dr. Moisés Roizental.
  • Dr. Roi’s academic journey to date.
  • What the day-to-day treatments Dr. Roi uses look like, and the major causes of the diseases he treats. 
  • Why Dr. Roi made the shift from treating the outcomes of diseases to preventative lifestyle medicine. 
  • How Andrés and Dr. Roi met.
  • A procedure that helps patients lose weight and improve their health.
  • The factors that converged to promote Dr. Roi’s own lifestyle change. 
  • What Dr. Roi is doing differently now to stay healthy while reducing the number of medications he takes. 
  • How Dr. Roi feels with all these lifestyle changes and his “Aha” moment. 
  • Hambre y Hormonas: targeting the Spanish-speaking population in making lifestyle changes.
  • Understanding obesity and the hormones involved: Ghrelin, leptin, stress and sleep habits.
  • Why bariatric embolization failed long-term and the lifestyle changes that solved the problem. 
  • Breaking down Ghrelin: what it is, how it works, and how to biohack it.  
  • An overview of leptin and its role in obesity and weight loss. 
  • How to improve your leptin sensitivity: exercise, eating your omegas, and good sleep hygiene. 
  • Why insulin is not only linked to sugar and diabetes; its role in cardiovascular disease.
  • The molecular mechanisms that help improve insulin sensitivity and how lifting weights can help. 
  • The stress hormone Cortisol, and the role chronic stress plays in poor health. 
  • How the way you breathe can influence your cortisol levels.
  • Marrying functional medicine and mainstream medicine to make the dream team. 
  • Where you can learn more about Hunger and Hormones/Hambre y Hormonas.

 

Links Mentioned in Today’s Episode:

BiOptimizers

Dr. Moisés Roizental on Instagram

Dr. Moisés Roizental on Twitter

Hambre y Hormonas

Hambre y Hormonas on LinkedIn

Hambre y Hormonas on Instagram

Hambre y Hormonas on Facebook

Hambre y Hormonas on Twitter

Hambre y Hormonas

Leptin Sensitivity in Skeletal Muscle Is Modulated by Diet and Exercise

Andrés Preschel

Know Your Physio Podcast

KetoneAid

Apollo

041: Thriving on Nose to Tail and Ancestral Wisdom to Combat Modern Life with Brian Sanders


For thousands of years, homo sapiens as a species thrived on a whole food, animal protein-centered diet. Now, we eat primarily processed foods and have the highest rates of lifestyle-related diseases in our history. Join us today as we talk to Brian Sanders about the underlying causes of these diseases and the impact of our diet. Brian is the filmmaker behind Food Lies, host of the Peak Human podcast, and founder of SAPIEN Org. Brian had his eyes opened when he lost both of his parents at the age of 30 to lifestyle-related diseases, and he embarked on a journey to discover our ancestral food culture. Tune in to find out how Brian helps those around him make lifestyle shifts (even when they don’t want to listen), and how the current medical standards are not stringent enough to keep us healthy. We dive into what Food Lies is about, and how big corporations and organizations drive the propaganda behind the current food trends. Brian talks us through his experience meal prepping and eating with traditional cultures across the globe, and how this shaped his perception around ancestral eating habits. Food should be about so much more than simply satisfying cravings or satiating ourselves, and both Brian and Andrés relate their experiences around ancestral food culture. We also find out why tracking macros is a selfish and pointless exercise, and how modern marketing has altered our health behaviors. If you’re looking for a roadmap to your healthiest self, press “Play” now!

 

Key Points From This Episode:

  • Meet Brian Sanders, host of the Peak Human podcast, filmmaker of Food Lies, and founder of SAPIEN Org. 
  • Why Brian does what he does: how personal loss and aging caused his awakening. 
  • Brian’s advice on how to approach parents and siblings about their health choices. 
  • How the current medical standards are failing us: normal does not mean healthy. 
  • What Food Lies is about, and the common misconceptions around food. 
  • The conspiracies underlying our current food systems. 
  • How the average person can communicate Brian’s information to their circle.
  • Why “healthy” food is not always so healthy, and how you can avoid seed oils. 
  • The process of eating food and cooking, and what it means on an ancestral level. 
  • Brian’s experience of how traditional cultures eat and share meals. 
  • How Andrés continues to live his traditional food culture in the middle of an urban area. 
  • Why Brian and Andrés feel tracking macros is a selfish exercise and a waste of time. 
  • The foods that contain the nutrients that you need: whole foods. 
  • Is there such a thing as too many micronutrients?
  • How having a nutrient deficiency can trick you into overeating and eating unhealthily. 
  • The impact of modern marketing on our health behaviors. 
  • What it feels like when you change to an ancestral way of eating and the factors to change.
  • Brian’s closing comments: double animal protein and remove processed food. 
  • The food lies about a plant-based diet. 
  • Where you can contact Brian, and when to expect the release of Sapiens. 

 

Links Mentioned in Today’s Episode:

BiOptimizers

Brian Sanders on LinkedIn

SAPIEN Org

Peak Human

Food Lies

Dr. Michael Rose on the Peak Human podcast

The Salt Fix: Why the Experts Got It All Wrong–and How Eating More Might Save Your Life

The Big Fat Surprise: Why Butter, Meat and Cheese Belong in a Healthy Diet

Alan Aragon

The Dorito Effect: The Surprising New Truth About Food and Flavor

Andrés Preschel

Know Your Physio Podcast

040: Health Optimization and Wearable Technology into the Future with Chuck Hazzard


In this episode, we chat with Chuck Hazzard, who is the VP of Wearables and Integrationsat Heads Up Health, founder of The Human Optimization Project, and former VP of Sales at Oura. He brings his vast experience to this conversation all about wearable technology, and the benefits, downsides, and ethics around this tool for health optimization. We also discuss the future implications of this tech and how to apply and interpret the best and latest innovations to optimize your health. This conversation also examines the current use of such devices for fitness professionals as well as the average person, and delves into the ways using yourself for study will impact your life – but not always for the better if there isn’t adequate knowledge around what the metrics actually mean. Finally, Chuck shares some interesting insights into nocturnal biometrics, how lasers really are the way of the future, and the favorite devices and tools that he uses in his own life! To join in this relevant and inspiring conversation, tune in today.

 

Key Points From This Episode:

  • Introducing our esteemed guest today, Chuck Hazzard!
  • He takes us through his journey to becoming one of the forefathers of this movement.
  • How the average person can use these devices to support clinical decisions for their health.
  • How the pandemic has highlighted the value of home health monitoring and data systems.
  • Chuck predicts a rise of wearables that provide coaching on top of the metrics.
  • The ethics and downsides behind giving the consumer this type and amount of data.
  • Diving into validation studies, marketing, and how to choose the right wearable.
  • Being your own study and how it can impact your life for the better – and the worse.
  • Discussing certification programs and the future of health coaches and wearables.
  • Chuck gives some insight into the spectrum of cost of this kind of data interpretation.
  • What he’s most excited about in this space: lasers!
  • Hear why so many top countries are focusing on nocturnal biometrics.
  • Discussing the future, from embedded devices to diagnostic apartments and the metaverse.
  • Chuck shares some of his favorite tools that have made a huge difference in his life.
  • The efficacy behind recorded biometrics and how professionals can use this information safely.
  • The potential for biometrics to save lives in everyday settings.
  • Discussing gamification and wellbeing in the corporate space.
  • Hypothesizing about the future risk of discrimination based on biometrics.
  • Closing with the ways that Chuck makes different decisions based on his daily data.

 

Links Mentioned in Today’s Episode:

BiOptimizers

Chuck Hazzard on Twitter

Chuck Hazzard on LinkedIn

Heads Up Health

The Human Optimization Project

Whoop

Oura

Heart Rate Variability During Strength and High-Intensity Training Overload Microcycles

Andrés Preschel

Know Your Physio Podcast

Support the show (https://www.buymeacoffee.com/andrespreschel)

039: The Glucose Revolution and Making Science Sexy with Jessie Inchauspé


The last decade has seen a shift in society’s perception around sugar and health, with far more people concerned about the content of their food. This has spawned a wealth of scientific research, which has largely remained inaccessible to the average person. Today’s guest is changing this with her new book, Glucose Revolution. Jessie Inchauspé is a biochemist and author who also created the Glucose Goddess Instagram page, where she translates the latest science on blood sugar into easy tips for everyone. She joins us today to talk about what it took to write Glucose Revolution and all the behind-the-scenes nitty-gritty. We discover how her progress diary inspired the introduction to Glucose Revolution, and how the experience of breaking her back when she was 19 shaped her. Hear what the four classic symptoms are of being disconnected from your body (hunger, cravings, sleepiness, and poor energy levels), and how three crazy events in rapid succession convinced her it was time to write the book. Jessie shares the process of writing the book, from where she started (a lot of sticky notes!) to her gratitude to the editors and the magic that they work. You’ll also find out how writing has clarified Jessie’s thinking and improved her science, as well as how her Instagram persona has changed over the last year. Tune in to learn where Jessie plans on going from here, what to expect from the book, who should read it (everyone!), and so much more!

 

Key Points From This Episode:

  • How Jessie and Andrés landed on this podcast, talking about stuff no one else will!
  • Making science and the different attitudes between Jessie’s book and Instagram.
  • The importance of a progress diary and why you should have one. 
  • Reflecting on how Jessie’s past brought her to where she is now, and feeling ‘split’.
  • How changing your lifestyle can prevent you from feeling disconnected from your body. 
  • Classic symptoms people ignore: hunger, cravings, sleepiness, and poor energy levels. 
  • The crazy things that happened to inspire Jessie to write the book! 
  • How the stress of writing the book finally got to Jessie and her experience of splitting. 
  • What Jessie wrote first, and how the content was switched around. 
  • The most exciting aspects of writing a book: learning, creating a story, and making jokes. 
  • Why Jessie feels writing this book made her a better scientist. 
  • Who can read the book: everyone!
  • How the Glucose Goddess persona has changed over the last year. 
  • What the next book will be about; linking in mental health.
  • A story about getting the endorsements for the book!
  • Where Jessie finds her inspiration for content creation. 
  • Why the book is designed to go where Instagram can’t.
  • What you can expect to learn about Jessie from the book. 
  • Why this book is designed for anybody who doesn’t wake up feeling amazing. 

 

Tweetables:

“This is what motivates me to this day: thinking of these people who don’t know what the food they’re eating is doing to them. It’s making them sicker and they can’t get out of it, and this is why I do what I do.” — @glucosegoddesss [0:05:55]

“There’s an epidemic of disconnection from the symptoms your body is trying to tell you.” — @glucosegoddesss [0:11:44]

“You can’t write a book if you don’t have any light.” — @glucosegoddesss [0:20:24]

“As you write a book, you have to really clarify your thinking about specific topics. Each page of the book was an exercise in ‘What do I actually think about this? What’s the message?’” — @glucosegoddesss [0:28:46]

 

Links Mentioned in Today’s Episode:

BiOptimizers

Jessie Inchauspé on LinkedIn

Glucose Goddess

Glucose Goddess on Instagram

Glucose Goddess on Facebook

Glucose Revolution

Andrés Preschel

Know Your Physio Podcast

038: Protein Requirements to Maximize Muscle and Longevity with Alan


Today’s guest is Alan Aragon and he joins us to talk about the protein requirements for maximizing muscle and longevity. Alan is a nutrition researcher and educator with over 20 years of success in the field. He is known as one of the most influential figures in the fitness industry’s movement towards evidence-based information. Our conversation explores whether protein sources other than those used in trials offer the same results for muscle growth, the protein requirements for maximizing MPS response and whether protein intake is a threat to longevity. Alan makes some great points about the higher importance of total protein intake over post workout protein intake, the caloric surplus required to optimize muscle gain in relation to fat gain, and the role of the musculoskeletal system in longevity. We also get into Alan’s transition from personal training and nutritional counseling to evidence-based content creation, how to have healthy debates online without creating enemies, and how to weigh up personal experience against evidence-based research. For an insightful conversation that covers a lot of ground on how to apply science to improve quality of life in the context of nutrition and fitness, tune in today.

 

Key Points From This Episode: 

• The move Aragon made into evidence-based content creation and why. • What it takes to have a debate online without creating enemies.

• Weighing up individual experience against the weight of evidence-based research. • Whether other protein sources would give the same results for muscle growth as the cheap protein powders used in trials.

• The protein requirements for maximizing the MPS response.

• Why the total protein intake is more important than what we get post-workout. • Maximizing the musculoskeletal system, and whether protein intake is a threat to longevity. • Finding the happy medium between VO2 max and type 2 muscle fiber. • Whether young people should focus on maximizing hypertrophy or finding a balance to maintain in later years.

• The caloric surplus required to optimize muscle gain in relation to fat gain. • Whether to consider dirty bulking and if it influences the satiety effect.

• Why protein powders can be considered an exception to the rule that highly processed food is low-quality.

• Whether there would be a difference in gains if two twins ate different things after a workout. • Alan’s thoughts on BCAAs versus essential amino acids.

 

Links Mentioned in Today’s Episode:

BiOptimizers

Alan Aragon

Alan Aragon on Twitter

Know Your Physio Podcast

Support the show (https://www.buymeacoffee.com/andrespreschel)

037: Accessing High Performance and Extending Neural Reserve with Alexandra Laws


The COVID-19 pandemic has shifted our perceptions around mental health, with many people feeling chronically exhausted. There is a global movement of mindfulness and improving our quality of life, and who better to guide us through this than our guest today, biohacker and peak performance coach, Alexandra Laws? Tune in to hear why Alexandra is so passionate about what she does, and why her goal is to get athletes to retire on their terms. We hear the overlap between being a professional athlete and being a leader, and why both can benefit from tracking their performance. Find out about the wearable that Alexandra is using (Biostrap) to revolutionize her client’s training and wellness, and how it marries the science behind meditation and mindfulness. When working with a sports team, it’s key to start at the individual level and work your way up, and business leadership is no different! Discover how a wearable highlights your uniqueness, which in turn eliminates comparisons between people, and ultimately allows people to be vulnerable. We hear an anecdote about how Danny Way prepared to skate over the Great Wall of China, and how his preparation included building his neural reserves. Uncover what your neural reserves are, what you can do to pad them, and the unique tips and techniques Alexandra teaches to help people live their best lives. We learn what Alexandra’s POOP acronym stands for, and why it’s key to your interactions. So, to hear all this and so much more, press “Play” now. 

 

Key Points From This Episode:

  • Welcome to Alexandra Laws, world-class peak performance coach, exercise kinesiologist, and strength conditioning specialist.
  • Why Alexandra does what she does: her experience as an athlete, and wanting to help athletes end their careers on their terms. 
  • The difference between the frame that physical therapists and physiologists present to patients.
  • Translating the science to athletes using wearables. 
  • Preparing your neural reserves: the example of Danny Way.
  • Clearing the POOP (projections, objections, opinions, and perceptions).
  • How the pandemic has helped the average person understand their neural reserves. 
  • The similarities between high-performance athletes and leaders: how wearables can help both. 
  • Marrying the science behind meditation and mindfulness to shift people’s perceptions. 
  • How we can organize our lives to expend our mental reserves when we can best afford it.
  • Why sleep hygiene is non-negotiable for Alexandra, and the importance of planning and mindfulness practice.
  • Learning not to compare yourself to others!
  • How having a passion project and doing what you love plays a role in performance. 
  • Why Alexandra feels supplementation is essential. 
  • Hacking your SpO2, and what it can do for your mental health. 
  • How Alexandra shifts night owl’s opinions.
  • Why you need to periodize your training and the importance of consistency.
  • How today’s work environment can result in the same symptoms as overtraining. 
  • Padding your neural reserve to get through the end of the year.
  • The importance of a leader who handles stress well.
  • Having your own experience: why Alexandra provides different methods for different people. 
  • What stacking is, and starting at the bottom to change a habit.
  • Being vulnerable from the bottom-up in sports teams, and translating that across life. 
  • The three aspects of the POOP factor: how are you POOPing on yourself and on others, and how are you being POOPed on?
  • Dealing with the elephant in the room; data tracking. 
  • Giving ourselves incentives to look within: being personally accountable.
  • How we can prepare ourselves for failure in the pursuit of high performance: reframe what failure is and prepare for all outcomes. 
  • The resources that people can use to build their neural reserves.

 

Links Mentioned in Today’s Episode:

Alexandra Laws on LinkedIn

Performance Laws

Alexandra Laws

Alexandra Laws on Instagram

Biostrap Wearables

Paul Chek

The Energy Formula

Andrés Preschel

Know Your Physio Podcast

036: Ketosis for Performance and Longevity, Ketone Salts vs Ketone Esters, The KetoneAid Experience, and much more with Frank Llosa


Many people associate ketones with weight loss, however, not many people know about their performance-boosting effects and their anti-inflammatory properties. Today we talk to Frank Llosa, CEO and founder of KetoneAid Inc., and self-educated expert on all-things ketone. We dive into the discussion with a history of how Frank ended up an innovator and field leader in a biological product when his career and formal education were in startups and finance. Tune in to hear about the products on offer from KetoneAid (KE4, K1,3, and KE1) and the science behind each of them. From breaking down the pioneering research on ketones by Dr. Richard Veech to discovering an alternative to ethanol-based alcohol, Frank walks us through the history of ketone research and the biochemistry involved. We hear why certain ketogenic products on the market are not actually ketogenic, and the ingredients you should avoid when choosing a supplement. Andrés provides some background physiology and his own inspiring experience of using KetoneAid’s products. If this all sounds too good to be true, think again: Frank not only gives simple breakdowns of the science involved, he also advises on the limitations of his products, where you can read the literature, how to read the literature on ketones, and where you can find feedback from customers (both positive and negative!). We learn the importance of managing your expectations around KetoneAid products, and why ketones are better used for enhancing performance than simple weight loss.

 

Key Points From This Episode:

  • An introduction to Frank Llosa, and the topic of ketones and performance!
  • Why Frank does what he does, and how he discovered ketones.
  • Making the ketone ester KE4 affordable and tasty, and what this involved.
  • Translating science to everyday use, and how Frank started selling Dr. Veech’s product.
  • The benefits and biochemistry of hard ketones (R1,3) compared to ethanol: a buzz with benefits.
  • What endogenous and exogenous ketosis means, and how you can biohack your way to a fat-burning state.
  • How ketone esters differ from ketone salts and the categories on the market within each one.
  • The ingredients to avoid: S- or L-forms, salts, and caffeinated products.
  • What keto-flu is, and how to prevent it!
  • Debunking the common misconception of the ketogenic diet: Andrés’ breakdown of your physio.
  • Why Frank doesn’t think anyone should use any products for weight loss.
  • Why lowering sugar is half of the benefit, while raising the ketones is the other half of the benefit.
  • The brain-energy gap: why a larger gap might mean the benefits of ketones is more noticeable.
  • Using ketones to replace caffeine.

 

Links Mentioned in Today’s Episode:

Frank Llosa on LinkedIn

KetoneAid

Ketones, The Fourth Fuel: Warburg to Krebs to Veech, the 250 Year Journey to Find the Fountain of Youth

Dr. Veech on the Ben Greenfield Podcast

Dr. Veech on the Dave Asprey Podcast

A Ketone Ester Drink Lowers Human Ghrelin and Appetite

Biosense

Discount Code for Free Shipping for the Ketone Ester: Adresketones

Discount Code for 15% off R1,3: R13

Andrés Preschel

Support the show (https://www.buymeacoffee.com/andrespreschel)

035: The Align Method: 5 Movement Principles for a Stronger Body, Sharper Mind, and Stress-Proof Life with Aaron Alexander


The way to obtain true, optimal health is through aligning our mind, body, and movement. At least, that is what today’s guest believes! If we want to change the quality of our lives, Aaron Alexander maintains that we must first change the way that we move through our lives. Aaron is a pioneering manual therapist and movement coach, founder and creator of the Align Method, author of The Align Method: 5 Movement Principles for a Stronger Body, Sharper Mind, and Stress-Proof Life, and host of the Align Podcast. His mission is to inspire millions of driven individuals to confidently re-inhabit their bodies and be strong, flexible, and pain-free by moving functionally during every daily task. In today’s episode, he shares the value of trusting in the innate intelligence of your body and how to leverage the evolutionarily preserved mechanisms you naturally have access to through functional movement. We also touch on social media, cold water immersion, and ‘folded fin’ syndrome, as well as the benefits of just going the heck outside and simply getting up and down off the ground, plus so much more! On a global scale, Aaron hopes to reverse the effects of chair-slumping and screen-staring by helping you build your own momentary physical practice, so make sure not to miss today’s insightful episode to find out how!

 

Key Points From This Episode:

  • Find out why Aaron does what he does and how it helps him “scratch his own itches.”
  • How to know which itch to scratch; the importance of staying actively engaged.
  • Why Aaron believes we have fallen out of touch with mindfulness practices.
  • Aaron shares his opinions on marketing, virtue signaling, and social media.
  • Finding balance within before reaching for exogenous solutions and trusting in the innate intelligence of your body.
  • The importance of being honest about your desires when it comes to your physical health.
  • Why Aaron believes that there is a time and place for all movement techniques.
  • Leveraging evolutionarily preserved mechanisms through functional movement.
  • Learn why social media is like ‘eating the menu’ without actually having a meal.
  • Moving through various autonomic expressions with agility by being present.
  • How to become more present in your everyday environment using cold water immersion.
  • Aaron emphasizes the benefits of being in nature; why you should go the heck outside! 
  • What the Align Method is; the user manual for retuning your environment so that just existing makes you happier and healthier.
  • The ways that we continually attune to our environment and respond to social hierarchies.
  • How your body compensates to find balance; the local impact of the position of your eyes.
  • What Aaron means when he says humans suffer from a type of ‘folded fin’ syndrome.
  • Discover some of the innate healing mechanisms we’ve developed as we have evolved.
  • Aaron on how he seamlessly integrates ancestral practices with modern day living.
  • Ask yourself: what is it that you actually want and desire? What is fulfilling to you?

 

Tweetables:

“First, at least, really, truly exhaust all of the low-hanging fruit that you have access to, to be able to find equipoise or balance within your own hormonal system and all the systems of yourself before starting to reach out to exogenous solutions.” — @alignpodcast [0:16:02]

“There is a time and a place for almost everything. There’s a time and place for bodybuilding-style workout techniques. There is also a time and a place for primal movements and crawling around on the floor and seeing what spinal mobility you can get out of that.” — @alignpodcast [0:21:05]

“We have these innate healing mechanisms that we’ve developed throughout our evolutionary history and one of the primary ones is getting up and down off the ground.” — @alignpodcast [0:59:31]

“Whatever you’re into, I’m not here to judge. It’s just first being honest and asking the question: what is it that you actually want and desire and what is fulfilling to you?” — @alignpodcast [1:06:00]

 

Links Mentioned in Today’s Episode:

Align Method

Align Podcast

The Align Method

Aaron Alexander

Aaron Alexander on Twitter

Aaron Alexander on Instagram

Zach Bush MD

Andrew Huberman

Andrés Preschel

Know Your Physio Podcast

034: Mastering the Female Biorhythm, Biohacking the Menstrual Cycle, and Optimizing Women Empowerment with Kayla Osterhoff MPH, PhD


Welcome to another episode of Know Your Physio! Joining us in conversation today is Kayla Osterhoff, who teaches us that it’s never too late or too early for women to learn about their biorhythm, and live a healthier, more empowered life because of it. Tune in to hear about Kayla’s academic and professional background and the personal experiences that motivated her to focus on women’s health. She describes the female biorhythm as the pace that the female body is set to, and tells us why, even as a health scientist, she didn’t know how to be healthy; all the research was based on male biology! Kayla tells us why she has chosen to work independently with private partners, rather than pursuing a career with the government, and tells us the difference between the female hormonal cycle and the female biorhythm, before teaching us about the four phases of the biorhythm cycle, all with one shared key: to go with the flow of your body. She considers the female biorhythm to be a huge biohack that sets women apart for success and gives listeners some interesting tips on how to optimize each cycle and see results. We touch on the benefits and dangers of a ketogenic diet and talk about the technology Kayla has patented in the past year to go live in 2022. Kayla also tells us why biohacking is so much more important for women than it is for men. Thanks for listening! We hope you gained insight into your physiology today.

 

Key Points From This Episode:

  • We welcome today’s guest, Kayla Osterhoff.
  • Kayla’s background in health sciences, leading up to pursuing her Ph.D. in neuro psychophysiology with a focus on women’s neuropsychology and physiology specifically.
  • How Kayla’s own experience with healthcare feeds into the work that she does today.
  • Kayla’s definition of the female biorhythm: the pace that the female body is set to.
  • Why even as a health scientist, she didn’t know how to be healthy: all the research was based on male biology.
  • How she ended up with adrenal fatigue and total burnout.
  • Why it is impossible to push the envelope in the sciences while working for government organizations.
  • The difference between the female hormonal cycle and the female biorhythm.
  • What the four phases of the biorhythm cycle are: the Shed Phase, the Plants Phase, the Bloom Phase, and the Grow Phase.
  • The key: to go with the flow of your body.
  • A biohack for the first phase: cold thermogenesis and mindfulness practice.
  • Why the female biorhythm is a huge biohack that sets women apart for success.
  • How the ketogenic diet can be beneficial in certain phases and harmful in others.
  • The technology that Kayla has patented in the past year to go live in 2022.
  • Why biohacking is more important for women than men.
  • How it is never too late or too early for women to learn about their biorhythm.
  • An even more underserved people group: the trans community.
  • Why you have to develop a system that aligns with your specific biorhythm.
  • Your special discount code: APKayla.

 

Links Mentioned in Today’s Episode:

Her Biorhythm

Kayla Osterhoff

Kayla Osterhoff on LinkedIn

Kayla Osterhoff on Instagram

Kayla Osterhoff on Twitter

Andrés Preschel

Know Your Physio Podcast

Support the show (https://www.buymeacoffee.com/andrespreschel)

033: COVID Research Unravelled: Natural Immunity, The Best Early Home Treatment, Getting it Twice, and More with Dr. Peter McCullough

Today’s guest on the Know Your Physio Podcast is Dr. Peter McCullough, the renowned cardiologist and epidemiologist whose confrontation of the US government’s COVID-19 policies drew more than 40 million views on Joe Rogan’s podcast.

Dr. McCullough is board certified in internal medicine, cardiovascular disease, and clinical lipidology. He’s one of the most published medical researchers of all time, with over 1000 publications and 600 citations, 30+ on COVID treatment alone.

He cares for advanced patients with common medical problems, including heart and kidney disease, lipid disorders, and diabetes, and he is considered one of the world’s leading experts on COVID-19.

You may also recognize his name from his popular discussion about natural immunity with @BenGreenfieldFitness.

What makes today’s conversation unique is that we had a chance to unravel some of the backlash and counterarguments he received as a result of those viral interviews from other leading health experts who hold opposing views.

We also discuss new research that has emerged regarding the new variant, how Dr. McCullough’s home treatment protocols reduce hospitalization and death, and why fitness is key to survival, as well as everything you need to know about getting it twice, and more.

Tune in today to hear more from Dr. McCullough in an episode that we’re calling ‘COVID Research Unravelled.

 

Key Points From This Episode:

  • Addressing the COVID-19 misinformation flags that accompany Peter’s name online.
  • His experience of the fame and controversy that followed his interview with Joe Rogan.
  • How Peter divides his time between patient care and research.
  • The discrepancy between his public criticism of the CDC and the CDC research he cites.
  • What he and other scientists discovered about the best early treatment for COVID.
  • More on his home treatment protocols and how they reduce hospitalization and death.
  • How to receive vitamin D from the sun and why Peter recommends magnesium.
  • Learn more about monoclonal antibody infusion treatment, which comes from mice.
  • Peter dispels misinformation about home treatments, which he says is caused by the incompetency of our federal agencies.
  • Vitamins, fitness, nutrition protocols, and sleep and stress management for COVID-19.
  • Why Peter believes that asymptomatic spread of COVID-19 is a far-fetched theory.
  • Peter shares his views on false positives, forced testing, and unnecessary quarantines.
  • What you need to know about Omicron and how to treat it at home.

 

Links Mentioned in Today’s Episode:

Dr. Peter McCullough on Twitter

Dr. Peter McCullough on Instagram

Dr. Peter McCullough on the Ben Greenfield Fitness Podcast

‘Survival of the fittest: Evidence for high-risk and cardioprotective fitness levels’

Andrés Preschel

Know Your Physio Podcast

Support the show (https://www.buymeacoffee.com/andrespreschel)

032: Regaining Smell, Taste, and Mental Acuity via Photobiomodulation with Dr. Joe DiDuro


Three months after having COVID-19, our host Andrés struggled to regain his sense of smell and taste, and his lack of mental acuity almost forced him to stop creating this podcast altogether. He was then introduced to photobiomodulation and Dr. Joe DiDuro. In this episode, he chats to Dr. Joe DiDuro, about the ProNeuroLIGHT and the benefits he derived from it. Dr. Joe DiDuro is the President at ProNeuroLIGHT LLC, the CEO of Concentro Laboratories LLC, and a diplomat of the American Board of Chiropractic Neurologists, specializing in neurology. He also holds a Master of Science in Clinical Research from the Palmer College of Chiropractics and, of course, is a biohacker. While we encourage listeners to remain skeptical, in this episode, we discuss the ProNeuroLIGHT, a device consisting of infrared probes that go up your nose and activate the olfactory bulb to get more blood flowing to your brain. Tuning in, you’ll find out what transcranial photobiomodulation is and the mechanisms through which it can combat an inflammatory response causing cognitive impairment and the inability to smell and taste. We also talk about how it can improve your sleep and overall health beyond that. If you’re looking for something to help you get past the long-haul symptoms of COVID-19, this may be the solution you have been looking for, so tune in today!

 

Key Points From This Episode:

  • An introduction to Dr. Joe DiDuro, his credentials, and the device he sent Andrés.
  • Disclosure: Having seen the benefits, Andrés is now an affiliate of the ProNeuroLIGHT. 
  • The after-effects of COVID that Andrés experienced and some of the things he tried to combat them.
  • Some of the improvements he saw when he started using the ProNeuroLIGHT.
  • Shocking statistics about the number of people who experience neurological symptoms after having COVID. 
  • How Dr. Joe DiDuro first started experimenting with transcranial photobiomodulation.  
  • The definition of transcranial photobiomodulation. 
  • The benefits of using the nose for this treatment.
  • The benefits that Andrés started to experience apart from just relief from his symptoms.
  • Dr. DiDuro explains how the ProNeuroLIGHT was able to relieve Andrés’ specific symptoms.
  • Why Dr. DiDuro uses a multi-modal approach of the brain, the blood, and the body.
  • Thoughts on whether or not photobiomodulation is well-established or cutting edge. 
  • Some of the long-haul symptoms that Andrés’ loved ones experienced and how the device helped them despite their skepticism.
  • Why the timeframe for improvements from using the device is personalized and variable. 
  • The mechanisms through which the ProNeuroLIGHT improves your condition. 
  • The influence of deep sleep on the improvement of your health and how the device helps you to achieve this.
  • How the human body is starved for infrared connection due to the lack of hugs we received during the pandemic.
  • How Andrés recorded his data throughout the process and what he found.
  • The dosage and effects for this kind of therapy and why HRV is used to drive the dosage.
  • Advice to anyone on the fence about trying this.
  • Thoughts on the placebo effect of this kind of treatment. 

 

Links Mentioned in Today’s Episode:

Dr. Joe DiDuro

ProNeuroLIGHT 

American Board of Chiropractic Neurologists

“Therapeutic potential of intranasal photobiomodulation therapy for neurological and neuropsychiatric disorders: a narrative review”

“Attributes and predictors of long COVID”

The Oxygen Advantage 

Atomic Focus

Andrew Huberman on Instagram 

Whoop 

Andrés Preschel

Know Your Physio Podcast

031: Mastering Recovery via Self-Reflection, Biofeedback, and Plant Medicine with Luis Palomeras


We have a really unique and special episode for you today: we’re sitting down with entrepreneur, health coach, mental health advocate, and athlete, Luis Palomeras! Not your average triathlete, he has a weightlifting and bodybuilding background and is now an endurance athlete, and he joins us today to detail the fascinating journey that led him to not only physical optimization but spiritual and mental mastery too. In this powerful conversation, we highlight how his recovery process was something he originally approached to improve his athleticism and sleep cycle and turned out to be the ultimate way to support his mental health, after a divorce and several difficult mental health episodes left him yearning for answers. We cover some epiphanies he had through plant medicine ceremonies, how mastering recovery needs to come first in order to maximize performance (and not the other way around), and ways to engage curiosity and non-judgment to support the synergy of the 4 pillars of mind, body, spirit, and energy. Jam-packed with tools and hard-won insights into the ways that we navigate our inner and outer landscape when it comes to performance, Luis answers all our questions with frankness, expertise, and a healthy dose of joy. This is one conversation you don’t want to miss, so whether you’re looking for physical optimization or mental development, we hope you join us to hear from today’s truly inspiring guest!

 

Key Points From This Episode:

  • Luis kicks us off with a video introduction of himself and his pursuit of authenticity.
  • Mental health; his most important lesson in training and recovery building up to Ironman.
  • How his nervous system used to be sitting in fight or flight at any moment of the day. 
  • That you can become too attached to biometric analysis tools.
  • How his pursuit of a good night’s sleep became an obsession with finding internal peace. 
  • Hear about some epiphanies he had through plant medicine ceremonies.
  • How his Ayahuasca experience created a deep understanding of inter-generational violence. 
  • Addressing the reactive and stressed parts of ourselves to function optimally in all areas. 
  • How the integration of his insights affected his understanding of anaerobic and aerobic activity.
  • The importance of a neurotransmitter perspective on the exercise that you choose.
  • Using breathwork and nasal breathing to regulate and understand your body. 
  • That your mental health and performance can work together during a race or competition.
  • Luis talks us through his healing journey timeline, from fasting to journaling.
  • How Luis’ skepticism changed following a ceremony of burning his old journals. 
  • Defining an open heart, accepting how you feel, and embracing your nerves and doubts.
  • Chatting about stoicism and how the pursuit of morality is the pathway to hell.
  • Hear about the supplements, tools, and nutrition that he uses.
  • Luis’s next steps, and some motivational closing advice.

 

Links Mentioned in Today’s Episode:

Andrés Preschel

Know Your Physio Podcast

Ayahuasca

The Oxygen Advantage

Per Bristow

Biostrap

Whoop

Supersapiens

030: The Oxygen Advantage: Maximize your breath to perform higher and live longer with Patrick McKeown


“Mindfulness” has become a buzzword over the last few years, and one of the many aspects of it is breathing. While there is a multitude of techniques to choose from, not many of them are backed by science. Tackling this issue is world-renowned breathing coach and best-selling author, Patrick McKeown. We start by discussing how Patrick fell into the world of breathing, from his challenges as a teenager, to how the idea of the Oxygen Advantage was birthed. Join us today to find out what the science says about breathing and the areas that we need more data. Discover the link between mouth breathing and sleep, and how this affects your mental wellness and physical performance. Learn about the underlying physiology of nasal breathing compared to mouth breathing, and how the BOLT score works. Andrés describes the breathing techniques he uses to help improve his free-diving and cycling, while Patrick breaks down the physiology behind breath holds. We touch on what VO2 Max means, and how it is linked to your breathing and EPO. Find out why Patrick trusts those with grey hairs (experience), the lessons he’s had to learn along the way, and how his perspective has changed over time. For all this and more, tune in today!

 

Key Points From This Episode:

  • An introduction to today’s guest: Patrick McKeown, world-renowned author and breathing expert. 
  • How Patrick fell into teaching breathing. 
  • The birth of The Oxygen Advantage: targeting athletes’ breathing. 
  • How sleep quality is impacted by breathing, and how to identify if you’re not breathing properly. 
  • The impact of dysfunctional breathing patterns on mental health, and physical performance. 
  • How nasal breathing can improve athletic performance. 
  • Andrés’s experience of how nasal breathing impacts his training. 
  • The physiology behind nasal breathing: activating the upper chest, increasing carbon dioxide tolerance, and optimizing alveolar ventilation. 
  • How exercise-induced bronchoconstriction can be caused by mouth breathing. 
  • Unpacking what the BOLT score is. 
  • The impact of mouth breathing in the formative years on facial structure and school performance. 
  • The different types of breathing exercises available, and why breathing science needs to be better disseminated. 
  • How breath holds, hematocrit, and VO2 max impact EPO: the underlying physiology and the techniques you should use. 
  • Why Andrés’s breath holds when diving, how it affects his overall wellness, and why he advises against Wim Hof breathing. 
  • The mechanism underlying the Wim Hof technique, and why it can cause underwater blackouts. 
  • Learning from experience: why you should look for the person with grey hair.
  • Why starting really easy (three-second breath holds) is key in those with anxiety disorders. 
  • Achieving the flow state: mindfulness in the context of today’s society. 
  • Patrick’s take on Maslow’s hierarchy of needs, and what’s missing. 
  • A case study from Andrés on how Patrick’s work has transformed this patient’s life. 
  • How Patrick’s perspective has changed over time: what The Breathing Cure and Atomic Focus are about. 
  • The impact of undiagnosed sleep apnea on cardiac recovery.
  • Bringing the science underlying heart rate variability and Vagus nerve stimulation into the limelight. 
  • What VO2 Max means, what it is, and how it paints a picture of your overall wellbeing. 
  • Why the link between VO2 Max and breathing needs more research and a summary of the research to date. 

 

Tweetables:

“If I was to say what’s the most important function, I would say sleep quality is number one. But sleep quality is influenced by how you breathe. So, you cannot isolate the two of them.” — @OxygenAdvantage [0:05:10]

“I’ve learned from experience. 20 years and a few grey hairs give you a fair bit of experience when you’re working with thousands of people. So, if you’re looking for somebody to get the right job done, look for the guy or the girl with the grey hairs.” — @OxygenAdvantage [0:33:21]

“Mindfulness says ‘Don’t change your breathing’. Well, I say ‘Do change your breathing’. And the other thing I’ll say is mindfulness is not going to work for the very person who needs it the most.” — @OxygenAdvantage [0:39:09]

“I think it’s dreadful that we send our kids to 16 years of formal education, but we do not teach these kids how to concentrate.” — @OxygenAdvantage [0:46:08]

 

Links Mentioned in Today’s Episode:

Patrick McKeown

The Oxygen Advantage 

The Breathing Cure

Dr. George Dallam on LinkedIn

Invincible Athletics program: aerobic exercise and performance without strain

Breathing Re-Education and Phenotypes of Sleep Apnea: A Review

The Breathing Cure: Develop New Habits for a Healthier, Happier, and Longer Life

Atomic Focus: Harness the True Power of Your Brain, Develop Resilience Against Stress, and Get Focused with Simple Breathing Exercises to Change Your Mental and Physical State

Andrés Preschel

Know Your Physio Podcast

029: Radical Lifestyle Shift, Ditching the Corporate World, and Quantum Entanglement with Augusto (Tuto) Marolla


There are countless quotes from inspirational people demonstrating that becoming an overnight success seldom happens overnight. This was no different for today’s guest, high-performance coach, and biohacking expert, Augusto (Tuto) Marolla. Tuto embarked on a radical lifestyle change that to the outside eye, took just three months to implement. However, this shift was eight years in the making as he consistently experienced an engagement crisis over his 16-year corporate career. Join us today to find out about the catalyst for this life-changing shift, and the coaches he used to reach his potential. We dive into Tuto’s corporate experience and how he identified the misalignment between his values and what he was being asked to do in his professional life. We discuss how you can adjust your thinking around goals and success to benefit from the hedonic adaptation, and how you can escape the conditioning we are all subject to in today’s society. We hear personal anecdotes from Andrés about his latest dream and what he learned from it, and how both Andrés and Tuto worked in the dark to achieve success in the light. From Pavlov’s dog, to what Quantum entanglement is and how it affects your view of the outside world, you don’t want to miss this enlightening episode!

 

Key Points From This Episode:

  • Welcome to Tuto Marolla, high-performance coach and biohacking expert, and what he’s been doing for the last 10 years.
  • Making a radical lifestyle shift: spending your time doing something you love, or with the ones you love.
  • The three coaches Tuto used to work on himself to reach his potential: a spiritual-mindset coach, an executive coach, and a health coach.
  • Why you need to work with someone to learn to become an entrepreneur: making the change due to excitement and not fear.
  • The frustration of misalignment: being limited by your context and your colleagues.
  • Andrés’ dream about looking where no one else is looking; within.
  • Why “and”, not “but” is important to our fulfillment, and how to adjust your goals to benefit from the hedonic adaptation.
  • Where you get your energy from in a corporate job versus where you get it from when doing something you love.
  • Three elements that impact flow state: focus, autonomy, and mastery (and how they are limited in a corporate environment).
  • How sharing your passion is inevitable, and why you need to be selective of who you share it with.
  • Why we have to be more grounded in our expectations and realize that the path to success is not linear.
  • The skills and values that Tuto brought from his previous career into his current work environment: multicultural interpersonal skills and knowing his deepest values.
  • Two examples of when Tuto’s corporate experiences challenged his values: his integrity in firing an employee and limiting his risk-taking to accommodate his boss.
  • The importance of positive reframing in personal growth.
  • Why it’s difficult to learn to reflect and connect to your inner or higher self.
  • How we are conditioned to simply accept, rather than to internalize and question.
  • Final thoughts from Tuto: trusting yourself and the universe when in a space of high uncertainty.

 

Links Mentioned in Today’s Episode:

Augusto (Tuto) Marolla on LinkedIn

Augusto (Tuto) Marolla on Instagram

Andrés Preschel

Know Your Physio Podcast

Support the show (https://www.buymeacoffee.com/andrespreschel)

028: Longevity by Relationships, Blue Zones, and Congruency with Anthony Benedettini


Dozens of studies have shown that people who have satisfying relationships with family, friends, and their community are happier, have fewer health problems, and live longer. Sounds simple, right? It can be! Today, we hear from Anthony Benedettini, Partnerships Recruiter and Sales Consultant at BiOptimizers and the former Inside Advisor at Tesla, about why he believes relationships are one of the key building blocks for optimum health! With a background in applied physiology and kinesiology, Anthony is also a certified coach in Precision Nutrition, the former Director of Strategic Partnerships at Perfect Keto, and former Head of Customer Experience at Dry Farm Wines. In this episode, he shares the three main sources of energy in his life; money, vitality, and relationships, and we hear his theory on a simpler approach to longevity that doesn’t depend on expensive supplements and in-home devices. We also discuss what we can learn from those living in Blue Zones like Sardinia, and the importance of maintaining congruency. Find out why Anthony describes himself as a ‘qualitarian’ and doesn’t subscribe to any diet in particular, and his perspective on the environments that he chooses to live in. Tune in today to learn about all this and so much more!

 

Key Points From This Episode:

  • How Anthony came to realize the importance of building relationships through sales.
  • Anthony on the three main sources of energy in his life: money, vitality, and relationships.
  • Hear his theory on a simpler approach to longevity that doesn’t rely on supplements.
  • What we can learn about a healthy lifestyle from the Blue Zones like Sardinia.
  • The importance of self-work, taking regular breaks and doing what you love.
  • The modern cycle of constant reward and distraction that goes against our physiology.
  • Why Anthony calls himself a ‘qualitarian’; it’s not about your diet, it’s about quality foods!
  • Andrés shares a story about Sardinia and its hyperlocal approach to produce.
  • Anthony on his Instagram handle, ‘iwillliveto100’, and his goal to live more than a century.
  • Why exchange should be one of the core building blocks in a relationship that adds value.
  • How Anthony quantifies the benefits he receives from community activities like the sauna.
  • Andrés reflects on what Kelly McGonigal has written about the benefits of group movement.
  • Mediterranean diet versus Mediterranean lifestyle; why it’s not just about olives and wine.
  • Find out how Anthony approaches travel and the environments he chooses to live in.
  • The value of deepening existing relationships over simply creating new relationships.
  • Learn about the Delphi method and the protocols for greater happiness.
  • Why Anthony prefers living in smaller cities over major cities; environment is everything!
  • Congruency as a major lifestyle aspect that Anthony takes pride in maintaining.
  • Making small investments that bring you into alignment rather than trying to be perfect.
  • Why optimal health isn’t a competition; it’s a willingness to learn as you grow and develop.

 

Links Mentioned in Today’s Episode:

Anthony Benedettini on LinkedIn

Anthony Benedettini on Instagram

BiOptimizers

Range

The Ocean Lab

Kelly McGonigal: How to make stress your friend (TED Talk)

The Joy of Movement

Andrés Preschel

Know Your Physio Podcast

027: Biohacking Female Biorhythms with Dasha Maximov


Today, we hear from Dasha Maximov, the Founder and CEO of WhealthCo, a Member of the Board of Advisors at Sana Health, Former COO at The Health Optimisation Summit, and a former masters student at UCL, the number one program for Masters in Neuroscience in the world. After shifting away from management consulting and into academia in 2017 with an ultimate goal to #sharethewhealth, Dasha experienced a traumatic brain injury that left her with chronic headaches for more than 14 months. When specialists couldn’t find a solution, Dasha took matters into her own hands and began to biohack her mind and body. From yoga teacher training to 10-day Vipassana silent retreats, nootropics, and more, Dasha witnessed firsthand the beauty of every modality and discovered how each can become a tool in the toolbox of our health. In this episode, we discuss how women have historically been underrepresented in scientific data and why Dasha believes it’s important that women leverage the powerful data they have at their fingertips every month: their menstrual cycle. Learn how to track your cycle with precision, adapt your habits and behaviors to your benefit, and find the strength in softness along your personal health evolution journey, plus so much more! Dasha has personally experienced the power of becoming informed about your health and leaning on your community to help elevate and give clues as to what to try next, so make sure not to miss this enlightening inquiry into her journey! Join us today.

 

Key Points From This Episode:

  • Dasha shares the story of why she decided to take her health into her own hands.
  • Why she encourages her clients to start with their pain points; don’t follow the influencers!
  • Blending a qualitative approach with quantitative data.
  • How women are historically underrepresented in scientific data; Dasha’s ‘aha’ moment.
  • The importance of tracking your cycle as a woman and using that data to your benefit.
  • Learning how to track your cycle with precision and the value of DUTCH (Dried Urine Test for Comprehensive Hormone) testing.
  • Dasha’s approach to educating on the unique biorhythms that women have.
  • The four phases of the menstrual cycle: menstruation, follicular, ovulation, and luteal.
  • Some of the benefits of tracking your basal body temperature throughout your cycle.
  • The surprising reason women crave chocolate at certain times in their cycle; magnesium.
  • Dasha on what her research has shown about the value of continuous glucose monitoring.
  • Find out why Dasha says that we are just complicated plants that move; the impact of travel.
  • How women can help their male counterparts better understand and address their needs.
  • Discover why safety is of the utmost importance for women for a healthy hormonal cycle.
  • How being a woman in a man’s world impacts our mindset about hormones, birth control, pregnancy, and menstruation.
  • Adopting a both-and mindset and understanding the crucial importance of timing.
  • Learn about Dasha’s upcoming women’s biohacking retreats in the Dominican Republic.
  • What she means when she says: test, assess, address, don’t guess.

 

Links Mentioned in Today’s Episode:

Dasha Maximov on LinkedIn

Dasha Maximov on Instagram

Dasha Maximov

WhealthCo

DUTCH Test

Clue Period Tracker

My Flo Tracker

The Conscious Bar

Glucose Goddess

This is Your Brain on Birth Control

Esther Perel

Andrés Preschel

Know Your Physio Podcast

026: Photobiomodulation, Circadian Biology, and Consciousness with Sarah Turner


Light is fundamental to our existence as human beings; it has been a part of our development from the beginning of our time on earth and it continues to impact almost every part of our lives in ways that we are not even aware of. At least according to Sarah Turner, an expert in photobiomodulation and the co-founder and Head of Science at CeraThrive, the red light therapy system targets the gut-brain axis. Sarah is a scientist through and through, but her interest has oscillated from the mechanical end of the spectrum (through her work in the pharmaceutical industry) to the holistic and alternative end (through the studying she did when she became disillusioned with the pharmaceutical industry). She is now in the process of finding her optimal positioning somewhere between the two, and in today’s episode, Sarah shares a wealth of mind-boggling information about consciousness, circadian biology, and photobiomodulation that will cause you to rethink everything you thought you knew, and realize how much more there is still to be discovered!

 

Key Points From This Episode:

  • A rundown of Sarah’s educational and professional background.
  • An explanation of what the field of photobiomodulation encompasses.
  • The series of experiments that led to Sarah’s awakening about environmental effects.
  • What grounding is and how it impacts our physiology.
  • Areas that are optimal for grounding, and those that are not.
  • Radical changes that Sarah’s belief system has undergone.
  • Two degrees that Sarah completed when she became disillusioned with the pharmaceutical industry.
  • How light influences our biology.
  • The gulf that exists between the fields of biophysics and biology.
  • Examples of how to structure your life so that you are in alignment with natural light cycles.
  • Sarah explains how red and infrared light therapies work.
  • Red and infrared devices that Sarah uses in her daily life.
  • The role of the vagus nerve.
  • How light affects bacteria, particularly those in our gut.
  • Quantum biology; what it is and why it matters.
  • Sarah shares her thoughts on consciousness.
  • What the biohacking movement should be focused on.
  • Andrés’ experiences with psilocybin.
  • The Sarah System: Sarah’s new project.
  • Sarah’s experience of making a movie, and where you can access it.

 

Links Mentioned in Today’s Episode:

Andrés Preschel

Know Your Physio Podcast

Sarah Turner on LinkedIn

CeraThrive

Light Tree Ventures

Supercharged

Lumiceuticals

BrainTap

Fantastic Fungi 

The Fourth Phase of Water

Life on the Edge

FASEB Journal Article: ‘Blood Contains Circulating Cell-Free Respiratory Competent Mitochondria.’ 

Support the show (https://www.buymeacoffee.com/andrespreschel)

025: The Mind-Body Connection, Altered States, and Trauma with Nadeya Hassan


If you have been impacted by a traumatic event in your life, you are not alone. In a recent study that surveyed residents from more than a dozen countries, 70% of people reported having experienced some form of trauma. And when you consider how often we suppress traumatic experiences, often without being aware of it, the number is undoubtedly even higher than that. Here to help us unearth this topic is Nadeya Hassa, Founder and CEO of Zaya, a mindfulness platform that employs a science-backed therapeutic model to support the emotional and physical well-being of individuals with trauma and trauma-related symptoms. Their approach teaches the importance of the mind-body connection and uses mindfulness to activate personal transformation and healing. In this episode, we take a deep dive into the mind-body connection and unpack the complex and far-reaching impact that our thoughts have on our physiology. In our conversation, Nadeya shares how her father’s cancer diagnosis prompted a deeply introspective journey that led her all the way to a Costa Rican jungle, then to Nepal, and ultimately back home. We discuss the many ways that trauma is misunderstood in our society and how, given adequate support, trauma offers us the opportunity to deepen our compassion and create resilience. Nadeya shares how meditation and yoga have been integral to her mindfulness journey and why dissolution of ego is essential to letting go of fear and experiencing a feeling of oneness with the universe. Our conversation with Nadeya takes us on an incredible journey to a deeper understanding of the power of our thoughts, so make sure you tune into this expansive and impactful exploration of the mind-body connection!

 

Key Points From This Episode:

  • Meet today’s guest, Nadeya Hassan, Founder and CEO of Zaya.
  • The mind-body connection and how nurturing it promotes mindfulness.
  • How Zaya uses an understanding of the mind-body connection to address trauma-related symptoms.
  • The story of how Nadeya founded Zaya in the wake of her father’s cancer diagnosis.
  • The roles that Buddhism, meditation, and yoga have played in Nadeya’s mindfulness journey.
  • Western medicine and how it was informed by Renee Descartes’ assertion that the mind and body are separate.
  • Trauma’s ability to deepen one’s compassion and create resilience.
  • Insights into how trauma can be buried within our subconscious.
  • How our bodies can hold traumatic memories that we may have cognitively suppressed.
  • The importance of mind-body practices for accessing repressed trauma.
  • Ecstatic dance, how it helps you enter a transcendental state, and how it supported Nadeya in her healing process.
  • How Nadeya defines your ego and the practices that can facilitate the dissolution of the ego.
  • How dissolution of ego can result in a feeling of oneness that dissolves self-limiting beliefs.
  • The ‘What If’ exercise and how you can use it to gain awareness of what’s happening in the body.
  • The power of the placebo effect and what it teaches us about the mind-body connection.
  • Toxic ‘grind’ culture, how it feeds into egoism, and the consequences for our health.

 

Links Mentioned in Today’s Episode:

Andrés Preschel

Know Your Physio Podcast

Nadeya Hassan on LinkedIn

Zaya

Body Encyclopedia: A Guide to the Psychological Functions of the Muscular System

You Are the Placebo: Making Your Mind Matter

024: Nootropics, Work-Life Integration, and Health Optimization with Boomer Anderson


Today’s guest on the Know Your Physio podcast, is Boomer Anderson: a man whose passion sits at the intersection of business and health optimization. He is a health optimization practitioner, the deputy chief and executive officer at Smarter Not Harder, Inc. (parent company of Troscriptions), founder and podcast host of Decoding Superhuman, and strategic advisor for Welldium. In today’s episode, Boomer guides us through the world of nootropics and health optimization, redefining nootropics and sharing thorough breakdowns of specific products offered by Troscriptions. We discuss the free fundamentals to look at before even considering supplementation, the importance of sleep and circadian economics, as well as the benefits of self-quantification. Tune in to learn more about work-life integration, and how to sustainably optimize your health and productivity!

 

Key Points From This Episode:

  • Troscriptions products: certification, manufacturing process, purpose and how to take them.
  • Just Blue troche: The history of methylene blue as a compound, how its nootropic effect of was discovered, how it works in the body, its healing abilities and usages.
  • The importance of ensuring pharmaceutical grade, purity tested ingredients in nootropics.
  • Blue Cannatine: How and why it was developed, and how long its effect lasts.
  • Use of nicotine in Blue Cannatine: its structure, reason for inclusion, and effect.
  • Caffeine as a nootropic and the effect of CBD on nicotine.
  • Who should consider nootropic supplementation, and what hinders cell performance.
  • Metabolomics and the importance of knowing your physiology.
  • Free fundamentals: the role that lifestyle plays in proper cell biology, and the steps to take before taking a nootropic, to ensure it works at its optimum capacity.
  • How Boomer got involved in the space of nootropics and health optimization.
  • Advice for young people: finding balance between high performance and recovery.
  • Circadian economics and the importance of sleep.
  • Andrés dissects his own background with smart drugs.
  • Taking your health into your own hands: encouragement, advice and the benefits of self-quantification.
  • Getting to grips with mental health and psychedelics.
  • Trocalm: use and ingredient breakdown.

 

Links Mentioned in Today’s Episode:

Andrés Preschel

Know Your Physio Podcast

Smarter Not Harder, Inc.

Troscriptions

Decoding Superhuman Podcast

Boomer Anderson on Instagram

Boomer Anderson on LinkedIn

Welldium

Nicotine with Dr. Neil Grunberg

Dr. Ted Achacoso on LinkedIn

Just Blue Troche

Blue Cannatine

023: Where Eastern Meets Western Medicine with Dr. Azza Halim


Today’s guest on the Know Your Physio Podcast is Dr. Azza Halim, a board-certified anesthesiologist with a broad background in the anti-aging field who has an extremely unique perspective that blends eastern and western medicine. We had the opportunity to take a deep dive on several topics in today’s episode, including the preventive nature of functional medicine, the relationship between animal fats and skin health, and the dangers of intermittent fasting, as well as getting enough sunlight and vitamin D3 without increasing your risk of skin cancer. During the course of our conversation, Dr. Halim shares her aim to create and implement an overall plan that will enable her patients to achieve complete mass rejuvenation by focusing on their internal health to complement external beauty. Tuning in, you’ll find out more about Dr. Halim’s total wellness approach, which includes beauty and skincare, and why she believes that there is no one-size-fits-all approach to healthcare, plus so much more! We hope you will join us for this fascinating and in-depth discussion about integrative medicine.

 

Key Points From This Episode:

  • An introduction to Dr. Azza Halim, what she does, and how her career has evolved.
  • How functional medicine, which Dr. Halim describes as an ‘east meets west lifestyle’, is more preventative than conventional medicine.
  • The personal circumstances that motivated her to pursue such extensive experience.
  • Find out why she makes use of sub-speciality testing for her patients.
  • Where Dr. Halim believes her interest in integrative medicine began.
  • How is able to offer patients an entire wellness picture that includes beauty and skincare.
  • Learn more about the relationship between internal health and external beauty.
  • Dr. Halim reflects on the role that cholesterol and animal fats play in the health of your skin.
  • Why proper supplementation is important when we can’t eat a whole food, non-GMO diet.
  • Healthy saturated fats and skin health, particularly when it comes to elasticity and hydration.
  • Hear Dr. Halim’s opinion on intermittent fasting and why she believes moderation is best.
  • How to get enough sunlight and vitamin D3 without increasing your risk of skin cancer.
  • Learn why you should be wearing sunblock both outdoors and indoors.
  • Dr. Halim on melanin, circadian rhythms, and adequate protection from skin cancer.
  • Melatonin, magnesium, and supplementation; why Dr. Halim recommends specific products.
  • Omega 3, 6, and 9 and polyunsaturated fatty acids for skin health and cardiac health.

 

Links Mentioned in Today’s Episode:

Dr. Azza Halim

Dr. Azza Halim on Instagram

Biosense

Magtein

Episode 19 with Dr. Jay Khorsandi

Andrés Preschel

Know Your Physio Podcast

022: Building a stronger and more resonant voice, communicating confidently, and embracing the unknown with Per Bristow


During today’s conversation, we interview vocal and performance coach, Per Bristow and hear his philosophy on life and performance. Tune in to hear why the pressure is greater, the more talented you are, why understanding your psychology is pertinent to beating stage fright, and how the most dangerous thing about stress is our negative perception of it. Per doesn’t advocate avoiding fear, but rather urges listeners to embrace it, in order to empower themselves to do something about it. He believes that the principles he teaches in voice training should be applied to all areas of life, and encourages listeners to embrace spontaneity and aliveness over having a plan and being so attached to an outcome. His advice to people heading to the stage is to embrace and expect nervousness, and allow it to show us that we are taking part in a special moment. Next, we get into the technicalities of voice training and Per shares the story of how he learned that anyone can improve their vocal abilities dramatically, the same way that you can build muscle. You’ll hear all about Per’s philosophy on developing the voice, embracing your accent, and why folks who stutter do so far less when they sing. We touch on sleep, hydration, caffeine and more. We hope you join us for a jam-packed episode with today’s inspiring guest!

 

Key Points From This Episode:

  • How Andrés was introduced to Per Bristow through a video of him dancing.
  • Why the pressure is greater, the more talented you are. 
  • Per’s message for people with stage fright: understand your psychology.
  • How the most dangerous thing about stress is our negative perception of it.
  • Why you have to experience and embrace fear to do something about it.
  • What it means to train yourself in order to get into the present moment.
  • The power of embracing fear to become alert, focused, and in the moment.
  • Per’s philosophy in voice training, that you should be able to implement what you learn for performance in all other areas of life. 
  • Why a plan is wonderful, but spontaneity and aliveness is where life really is.
  • How most people want a specific outcome, but the process is the most important thing.
  • The power of embracing and expecting nervousness to show us that it is a special moment.
  • Why you should give yourself permission in order to be free.
  • How to evaluate what an embarrassment is and embrace spontaneity.
  • Making yourself vulnerable and foolish as a tool to make other people comfortable.
  • Per’s relationship with introversion and how this has nothing to do with performing.
  • The story of how Per learned that you can improve your vocal abilities dramatically.
  • Why Per prefers the term ‘influence’ to ‘control’ when it comes to developing the voice.
  • How singing is one of the most fearful activities, but one of the most powerful activities.
  • His belief that singing is about the energy that you release when you make sounds.
  • What it means to train your tongue without putting strain on your voice.
  • Why trying to hide your accent only makes it more significant. 
  • Advice for people who don’t want to speak because they have a stutter: do Per’s training.
  • Why people stutter less when they sing: singing trains people to develop a flow.
  • The role of sleep and the importance of being able to fall asleep quickly.
  • Why it is important to stay hydrated in order to sleep well.
  • The relationship between muscle strength and vocal tone.
  • Why Per has decided not to drink coffee: in rebellion to the norm, as a health freak. 
  • How you can improve your nitric oxide levels through breathing.
  • The reason Per is an effective coach: he is good at learning and can help others to learn. 

 

Links Mentioned in Today’s Episode:

Per Bristow
Per Bristow on Instagram
Per Bristow on Twitter

Making Stress Your Friend

Andrés Preschel

Know Your Physio Podcast

021: Positive Reframing for Complete Life Balance with James Quandahl


Most of us have probably heard the phrase ‘change is an inside job’, but how many of us actually do it? Today’s guest believes that we overcomplicate the process of positive change. You already know what steps you need to take. It’s just a matter of removing the obstacles that are preventing you from getting there. James Quandahl is an author, speaker, and performance coach who is all about complete life balance; how to make sure that all of your buckets, the foundational pillars of true, lasting health, are filled up in harmony. In this episode, we take you through some positive reframing exercises that will help you pick through your previous life history so you can determine the skills and values that you can then apply to a new path, a new career, a new hobby, interest, or pastime, and excel at it with a newly evolved sense of self-awareness. We also speak candidly about our own personal stories and journeys, given the dramatic career shifts that both Andrés and James have made, and how positive reframing has made all the difference. Tune in today to learn more as James Quandahl explores self-fulfillment and creating complete life balance with a positive outlook!

 

Key Points From This Episode:

  • We start the episode talking about our preferred dark chocolate brands.
  • Why James doesn’t recommend the ‘healthy substitution game’; just eat the pizza!
  • Hear his favorite saying when it comes to healthy food: you are what the food you eat eats.
  • The power of the Cordyceps mushroom and increasing interest in wild mushroom foraging.
  • Why it’s important to consider the carbon footprint of the food you eat, hunt, or forage.
  • What James calls the foundational health pillars of a well rounded life, including nutrition, sleep, and physical exercise.
  • The seven buckets on Zig Ziglar’s Wheel of Life (spiritual, intellectual, physical, family, social, financial, and career) and how to balance them.
  • James emphasizes the roles that the journey and goal-setting play in complete life balance.
  • The benefits of creating space to truly disconnect, get bored, and dream about the future.
  • Hear about James’ morning routine and how he prevents his devices from ruling his day.
  • How to foster a creative mindset rather than a reactive one by scheduling your distractions.
  • Advice for building self-discipline; replace rather than remove the things you enjoy.
  • How James cultivated self-awareness and navigated a difficult career transition.
  • James highlights the effort required to find your purpose; you have to put in the work!
  • Some of the ways to relax in an active capacity rather than a passive capacity.
  • The value of choosing to do what you want to do every day and owning your choices.
  • James challenges listeners to imagine their dream life and write it down.
  • How to create a discipline of visualizing and manifesting the things you want.

 

Links Mentioned in Today’s Episode:

James Quandahl

The James Quandahl Show

James Quandahl on LinkedIn

James Quandahl on Twitter

James Quandahl on Instagram

Zig Ziglar

There’s No Plan B for your A-Game

So Good They Can’t Ignore You

Skip the Line

020: Commitment and Discipline to Effectively Pursue your Aspirations with Idan Ravin


Whether your goal is to lose weight, gain a new skill, or run a marathon, you will no doubt need to put in a considerable amount of time and effort. In this episode, we get together with Idan Ravin to discuss his advice and insights on how to effectively pursue your aspirations. Idan is an elite performance coach and has worked with a range of individuals, from some of the world’s most respected basketball players to athletes and musicians. Listening in you’ll hear Idan share what he learned from coaching Kobe Bryant and why he was so in awe of Kobe’s mental stamina. Idan shares his insights on how to build lasting habits and explains why discipline and consistency are crucial. We end off by reflecting on the joy that comes with struggle and how it is a sign of passion and dedication. For all this and much more, tune in today!

 

Key Points From This Episode:

  • Introducing today’s guest, elite performance coach Idan Ravin.
  • Idan shares an anecdote about training Kobe Bryant.
  • Why mental stamina was one of Kobe Bryant’s most impressive achievements.
  • Why consistency is what makes people remarkable.
  • Why you need to start with smaller commitments before working your way up.
  • The types of struggles that elite athletes and average people have in common.
  • Idan’s advice for maintaining good habits.
  • How to become comfortable with discipline and consistency.
  • How meditation can support discipline and consistency.
  • Why Idan’s advice is to start with small steps to improve your habits.
  • Why Idan advocates for a gentler approach to weight loss.
  • How gyms can discourage people from exercising.
  • How there can be joy in struggling because it means you’re passionate and dedicated.

 

Links Mentioned in Today’s Episode:

Idan Ravin

Idan Ravin on Instagram

Idan Ravin on Facebook

Idan Ravin on Twitter

Andrés Preschel

Know Your Physio Podcast

019: Sleep Physiology and Optimization with Dr. Jay Khorsandi


Who would have thought that the structure of your mouth impacts the quality of your sleep? On today’s show, we have the pleasure of talking to Dr. Jay Khorsandi, dentist turned sleep optimizer, about one of the most fundamental (and for some, the most frustrating) parts of our existence. Jay is the co-founder of Snore Experts and the host of the Best Night Ever podcast, and has adopted an integrated approach to improving the quality of sleep of his patients which focuses on preventative and non-invasive interventions. In this conversation, we cover almost everything you can think of that relates to sleep, including open mouth breathing, blue light, naps, dreams, sex and EMF. Among other things, you will learn about the importance of cooling down your body temperature before bed, why sleep quality deteriorates as we age, and the benefits of eating an early dinner.

 

Key Points From This Episode:

  • Jay explains what inspired him to transition from dentistry to sleep optimization.
  • What you can ascertain about someone’s health by looking into their mouth.
  • Why we should sleep with our mouths closed, and what happens to the structure of our mouths if we don’t.
  • How the structure of our mouths impacts our ability to breathe.
  • Breathing strategies which help people fall asleep.
  • MAP; Jay’s acronym for the three main components of sleep.
  • Reasons that sleep quality deteriorates as we get older or heavier.
  • Techniques that Jay uses to improve his clients’ sleep.
  • Jay’s personal experience with destructive orthodontics.
  • Segmentation in healthcare, and why this is problematic.
  • What biohacking involves.
  • How Jay defines good quality sleep.
  • Advancements in the field of sleep over the years.
  • Jay explains why eating dinner further away from your bed time improves your sleep.
  • Properties of melatonin that you may not be aware of.
  • How our daily lives impact our sleep, and the importance of keeping track of how our bodies respond to certain elements.
  • The two major regulators of sleep.
  • Easy hacks for cooling down your body temperature before going to bed.
  • Why Jay sleeps with socks on.
  • Problems with using electronic devices before going to sleep.
  • Jay’s opinion on blue light blockers.
  • Potential negative impacts of non-native EMFs on sleep.
  • A brief discussion about grounding mats.
  • Supplements that can help with sleep.
  • How sex can impact sleep.
  • Tricks to ensure that your daytime naps don’t negatively affect your nighttime sleep.
  • Minimum data that you need in order to be able to hack your sleep.
  • How Jay structures his day.

Links Mentioned in Today’s Episode:

Dr. Jay Khorsandi on LinkedIn

Snore Experts on LinkedIn

Best Night Ever! Podcast on Spotify

Andrés Preschel

Know Your Physio Podcast

018: Fighter Pilot Peak Performance with Capt. Kelly Federal


There’s a lot that the civilian world can learn from the military. Our guest on the show today, ex-fighter pilot and current real estate investor Kelly Federal, is here to share what some of those lessons are. One of the main themes we discuss is the value of open communication; Kelly is a firm believer that honesty and transparency are the key elements that result in achieving peak performance, and that too many people, in their personal and professional lives, have lost these vital skills. Kelly also shares how being in the military gave him perspective on what is important in life, and how to deal with stressful situations. As well as some stories from Kelly’s time as a fighter pilot, you will also hear about the spiritual path that Kelly is on, as well as his recently found interest in health.

 

Key Points From This Episode:

  • Why Kelly feels he is the antithesis of other guests we’ve had on the podcast.
  • A description of the crash which brought Kelly and I together.
  • Kelly explains how he has trained his brain to deal with stressful situations.
  • Similarities between athletes and fighter pilots.
  • One of the elements of the military that Kelly thinks the civilian world needs to adopt.
  • The creativity of aviation.
  • Perspective that Kelly has gained from being in high pressure situations.
  • Differences in the physical characteristics of the pilots that Kelly has flown with.
  • Physiological tests that fighter pilots are put through.
  • An explanation of what heart rate variability is, and some examples of how it influences performance.
  • Realizations that Kelly is now having about the importance of rest, which were not taught to him when he was training as a pilot.
  • Kelly shares how he used to feel when he flew, and the different stages of G-force.
  • What Kelly loves about cloud surfing.
  • Compartmentalization techniques that Kelly was taught as part of his training.
  • Characteristics that Kelly believes are key in peak performance.
  • Kelly’s take on spirituality.
  • How Kelly’s military experience has positively impacted his life to this day.

 

Links Mentioned in Today’s Episode:

Andrés Preschel

Know Your Physio Podcast

017: Psilocybin and Psychedelic Medicine with Dr Julia Mirer


In many circles, psychedelic medicine and psilocybin are controversial topics. Dr. Julia Mirer is one of the leading psilocybin experts, and she is advocating for a new paradigm of health and wellness which acts as a bridge between Eastern and Western medicine. Julia is the Chief Education Officer at Mr. Psychedelic Law, an NPO that draws on medical and spiritual research in hopes of driving responsible psychedelic reform. She also serves as a medical advisor and volunteer for several psychedelic-related projects. She works on psychedelic research at Segal Trials. Julia holds a medical degree from the Ross University School of Medicine. In today’s episode, Julia opens up about her disillusionment with mainstream medicine and how it led her to the work she does now. As someone who knew early on that she was meant to help people heal, she realized that the path she was on in conventional medicine was not going to get her there. We hear about the power of psychedelics in helping you process your trauma, the importance of using plant medicine when you are ready, and the wisdom we can gain from psychedelics. Our conversation also touches on legislation related to psilocybin and psychedelics, where the controversy around these transformative medicines stems from, and how you can take mushrooms in a way that serves your needs. Remember to always be present and playful!

 

Key Points From This Episode:

  • Get to know today’s guest, Dr. Julia Mirer.
  • Why Julia left the world of conventional medicine to pursue the path she is on.
  • Julia’s advice for those who are afraid to follow their calling because of other people’s expectations.
  • How Julia found her way back to her true calling.
  • What it means to Julia to pursue a true path of healing.
  • How Julia’s own healing journey aligned with her changing her professional path.
  • The power of experiential knowledge in informing your passion.
  • Insights into the stoned ape theory and why it resonates with Julia.
  • Psychedelics, according to Julia, link you back to yourself and your innate capabilities.
  • Some of the trends that Julia has seen when young people take psychedelics.
  • The importance of respecting the information you get during a psychedelic experience.
  • Psychedelics offer wisdom that connects us back to ourselves, according to Julia.
  • How to know when you are ready to use psychedelics correctly.
  • Insights into how you process trauma and how mushrooms can help safely unearth them.
  • Why there is controversy around mushrooms, and what we can do to pivot the conversation.
  • Some of the legislative developments around psilocybin.
  • The value of education around these kinds of transformative medicines.
  • What the state of psychedelic education is currently like.
  • The link between psychedelics and neuroplasticity.

 

Links Mentioned in Today’s Episode:

Segal Trials

Dr. Julia Mirer

Mr Psychedelic Law

The Body Keeps Score 

Usona Institute

Fireside Project

Fantastic Fungi

How to Change Your Mind

Consciousness Medicine

Multidisciplinary Association for Psychedelic Studies

Andrés Preschel

016: Brainwave Entrainment and Meditation for Personal Development with Patrick Porter, PhD


Today’s guest is an award-winning author and speaker who has devoted his career to neuroscience and brainwave entrainment. As the founder and creator of BrainTap Technologies, Dr. Patrick Porter has emerged as a leader in the digital health and wellness field. BrainTap’s digital tools and mind development apps use proprietary algorithms that have made tremendous advances in mastering peak performance and bettering mental, physical, and emotional health, helping people improve mental clarity, sleep quality, energy levels, and so much more. In this episode, Patrick teaches us how to apply the science of brain entrainment and meditation for personal development, even leading us through a complete meditation session towards the end of our conversation. He also elaborates on the connection between human physiology and meditation and the role of technology in health optimization and outlines his formula for happiness, which includes the realization that you are the lead actor in the performance of your life. This is probably the most powerful and transformative episode of the Know Your Physio podcast to date, so make sure not to miss it! Tune in today for key insights, practical advice, and so much more from Dr. Patrick Porter, a true visionary in the health and wellness space.

 

Key Points From This Episode:

  • Patrick shares how he was introduced to meditation at a young age.
  • Find out how he plans to accomplish his mission to “better a billion brains.”
  • What you need to know about your physiology to truly understand the benefits of meditation.
  • How Patrick turns ancient traditions into modern technology to aid health optimization.
  • Learn how a 4-8 breathing technique influences the parasympathetic nervous system.
  • Why your brain actually works better in a stress-free state.
  • Hear more about the science of energy and consciousness.
  • Why Patrick says that meditation is a way to prepare yourself for “real life.”
  • Find out why he believes that meditation should be part of every biohacker’s experience.
  • An important takeaway from this episode: we see our perception of reality, not reality itself.
  • How your body is set up to help or hurt you depending on the thoughts you have about it.
  • Patrick’s formula for happiness; realizing that you can only control what is in your control.
  • The value of operating within what Patrick calls your cube of influence.
  • Why Patrick believes that realizing you’re the lead actor in the movie of your life is the number one key to happiness.
  • How turning your greatest liability into a superpower contributes to your happiness.
  • Discover the incredible power of a good night’s sleep and why morning meditation is best.
  • Learn about pineal gland activation and deep light penetration.
  • The influence that proper fasting techniques can have on meditation and visualization.
  • The benefits of minimizing environmental stressors in your life.

 

Links Mentioned in Today’s Episode:

Dr. Patrick Porter on LinkedIn

Dr. Patrick Porter on Twitter

Dr. Patrick Porter on YouTube

BrainTap

BrainTap 30-Day Essentials Trial

Quantum University

Thrive in Overdrive

Biostrap

Joseph Campbell

Andrés Preschel

Know Your Physio Podcast

015: Autophagy, Strength, Flow State, and Productivity with Siim Land

In today’s episode, we get together with best-selling author, online entrepreneur, and podcaster Siim Land. Siim is an expert in topics ranging from health and fitness to productivity and mindset. His ideas involve human life enhancement through body-mind empowerment and he has written a range of books on the topic like Metabolic Autophagy and The Immunity Fix which he wrote with co-author Dr. James DiNicolantonio. We kick things off by hearing from Siim about his experiences growing up on a small island in the Baltic Sea and how living in such a rural and natural environment shaped him. Siim shares how serving in the military at an early age taught him independence and cultivated his willpower and mental discipline. Next, we dive into the topic of autophagy, a process of intracellular recycling that has a host of benefits, including increased longevity. Siim explains why it makes evolutionary sense to have developed this process and how modern life undermines our body’s ability to access a state of autophagy. Siim explains how intermittent fasting and exercise are excellent methods for accessing this state and how he implements them in his daily life. We delve into the importance of exercise for optimal health, why resistance training is particularly beneficial and how to find a balance between exertion and achieving autophagy. The benefits of exercise extend to productivity. The flow state is known as the sweet spot where you are so immersed in something that you lose track of time. Siim shares how he has formed habits to help him enter a state of flow and how exercise can assist in that process. We loved having Siim on the show, join us today for stimulating conversation on autophagy, strength, flow state, and productivity!

 

Key Points From This Episode:

  • Introducing today’s guest Siim Land
  • We hear about Siim’s experience growing up on a small Baltic island.
  • How Siim’s experiences in the military cultivated his willpower and mental discipline.
  • Siim’s partnership with Dr. James Dinic and how they co-authored The Immunity Fix.
  • The process of autophagy and how to activate it through methods like fasting or calorie restriction.
  • Why autophagy makes sense from an evolutionary perspective and how the process is undermined by our modern lifestyle.
  • How to find the right balance of maintaining muscle growth, but also getting the benefits of autophagy.
  • How intermittent fasting is the easiest way to find a balance between muscle growth and autophagy.
  • How resistance training signals to the body that it needs to build muscle.
  • How the food quality is different in Europe versus America due to regulation disparities.
  • Habits that are conducive to achieving a state of flow, like eliminating distractions.
  • The benefits of power naps and how Siim implements them in his routine.
  • How finding meaning is an essential motivator.
  • Siim shares how he uses his free time and what he incorporates into his morning routine.
  • The role that meditation plays in Siim’s routine.

 

Links Mentioned in Today’s Episode:

Siim Land

Siim Land on LinkedIn

Siim Land on Twitter

Metabolic Autophagy

Dr. James Dinic

The Salt Fix

014: A friendly conversation about self-awareness, entrepreneurship, and achievement

Today’s episode is centered on a conversation about the power each and every one of us has. With the world of online business available and waiting for anyone with a specific drive and a bit of determination, coupled with the tendency of audiences to enjoy growing with creators, there is very little standing in the way of starting small and building an amazing community on whatever online platform you prefer. One of the best messages to keep in mind is to approach your projects with courage and curiosity, embodying fearlessness while staying open to learning. The way you do things does not need to be perfect, rather your methods and style can be streamlined and improved over time. Getting your feet wet rather than standing and looking at the water, wondering how cold it is will be a stepping stone to success that you may not even have imagined yet. Today’s guest is Aron, and he is one of my best friends. We met at the University of Miami where we took classes together. So for a dose of inspiration, motivation, and the reality of what it means to take a leap, listen in to this great conversation!

 

Key Points From This Episode:

  • The benefits of starting small with simple tools when beginning a journey of content creation.
  • Learning new skills as you work online; the accumulated self-development that occurs.
  • The organic growth of a community as your audience is attracted to you.
  • Taking the important steps to start and avoiding analysis paralysis.
  • Self-awareness and knowledge; no one can be better at being you than you can!
  • Dealing with self-doubt and methods for dealing with psychological hurdles.
  • Approaching life and work with an attitude and goal of freedom.
  • Building confidence every day through conscious decisions and actions.
  • How to turn failure into positive and utilizing the opportunities for learning.

 

Links Mentioned in Today’s Episode:

Andrés Preschel

Know Your Physio Podcast

013: Scientific Memes and Lifestyle before Pharmaceuticals with Dr. Spencer Nadolsky

When it comes to diet trends and health supplements, it can be difficult to know who to trust, especially on online platforms like YouTube or Instagram. Our guest today, Dr. Spencer Nodalsky, is a physician who advocates for lifestyle changes before pharmaceuticals and is known as ‘The Doctor Who Lifts’ in honor of his active lifestyle. During his undergraduate program, he studied Exercise Science and pre-med while wrestling in the heavyweight class at the University of North Carolina Chapel Hill. He went on to pursue a medical degree at Edward via the College of Osteopathic Medicine where he began advocating for the concept of nutrition and exercise as medicine. During his residency, he studied and specialized in obesity medicine and lipidology. He currently serves as chief physician at Renaissance Periodization. In our conversation, we hear from Dr. Nadolsky about how he uses humor to share his message of ‘lifestyle as medicine’ and why it’s important to lead by example as a doctor and prioritize your health. Tuning in you’ll hear us discuss how exercise can assist insulin sensitivity and why metabolic health is largely determined by your insulin levels. Later, Dr. Nadolsky unpacks how to approach training for endurance events and how to avoid the adverse effects of overtraining. We delve into the complexities of obesity, why it’s not a choice, and why it’s so difficult to lose weight once your body experiences a setpoint reset. Find out Dr. Nodalsky’s thoughts on online diet trends like biohacking and why elitists in the health and wellness space don’t react well to his humorous memes. Join us today for a fascinating discussion on diet trends, health, and exercise!

 

Key Points From This Episode:

  • How Dr. Nadolsky first became interested in memes and his approach to creating them.
  • We hear from Dr. Nadolsky about his mission to impart the message that ‘lifestyle as medicine’ in a humorous way.
  • How exercise can assist insulin sensitivity.
  • Dr. Nadolsky breaks down what it means to be insulin resistant.
  • How exercise helps you transport glucose.
  • Metabolic health is largely determined by one’s level of insulin sensitivity.
  • How overtraining for endurance events can adversely affect your health.
  • How to safely approach training for an endurance event.
  • The benefits of cross-training for your long-term health.
  • Allowing yourself the time to gradually prepare for an endurance event.
  • Dr. Nadolsky shares some of his memes and how the health and wellness community has reacted to them.
  • The toxic elitism that exists in health and wellness communities.
  • Why obesity is not a choice, but a complex combination of factors over a prolonged period.
  • How people with obesity have the added challenge to weight loss by having a setpoint reset where their bodies fight to hold onto weight.
  • Dr. Nadolsky’s view on ketogenic diets and why it’s primarily for individuals struggling with specific issues like epilepsy.
  • Dr. Nadolsky shares his views on biohacking and why it’s primarily a marketing term with baseless claims.
  • Why it’s good to eat according to your hormonal menstrual cycle.
  • Which experts we should be listening to in the bio-optimization space.
  • Why you should focus on outcome data versus mechanistic data.

 

Links Mentioned in Today’s Episode:

Dr. Spencer Nadolsky

Dr. Spencer Nadolsky on Instagram

Dr. Spencer Nadolsky on LinkedIn

Know Your Physio Podcast

Andrés Preschel

012: Bio-individual Nutrition for Disease Prevention and Longevity with Ella Davar, RD

Everyone is faced with plenty of questions when it comes to health and nutrition. What kind of people should you listen to online and on social media when it comes to health and nutrition? How can you change your lifestyle to better support your health? What is the benefit of fasting? Today’s episode is packed with useful information that will empower you on your journey to health. We speak to Ella Davar, who marries science and holistic ancient wisdom to create powerful nutritional solutions that support health and wellness. Ella explains to us why there is no single diet that is best for humans, we talk about listening to our bodies and explore the different kinds of testing that can guide our diets. We talk about dates, sugar, and blood sugar composition and Ella answers the question of whether you should be more concerned with blood glucose or food sensitivity. Ella stresses the importance of eating according to your hormonal cycle and taking personal responsibility for your specific dietary needs. Next, we touch on Ella’s exploration of the history of Mediterranean diets and we talk about how lifestyle changes can support overall wellness. In closing, we agree that prioritizing your health empowers you to better serve everyone in your life, including yourself, and land on the pearl of wisdom that flexibility is the best possible foundation. Join us for a jam-packed episode that will change your perspective on nutrition and wellness. We hope you tune in!

 

Key Points From This Episode:

  • What it means to have a holistic approach to nutrition and wellness.
  • The mind-body connection and the role of ancestral wisdom.
  • Why there is no single diet that is best for humans.
  • Why you have to listen to your body and become the master of your body.
  • The value of biochemical testing: insulin, immune biomarkers, blood glucose, stress and sex hormones, microbial and food intolerance testing.
  • Dates, sugar, and blood sugar monitoring.
  • Whether you should be more concerned with blood glucose or food sensitivity.
  • Eating according to your hormonal cycle.
  • Ella’s exploration of the history of Mediterranean diets and why this cuisine is superior.
  • The importance of personal responsibility and personalization.
  • The value of tapping into the wisdom of your body.
  • Approaching trial and error with self-compassion and self-kindness.
  • How changing your lifestyle as a whole supports overall wellness.
  • How prioritizing your health empowers you to better serve everyone in your life.
  • Why flexibility is the best possible foundation.

 

Links Mentioned in Today’s Episode:

Nutritionist Ella

Ella Davar on LinkedIn

Ella Davar on Instagram

Know Your Physio Podcast

Andrés Preschel

011: The Science of the Carnivore Diet with Dr. Shawn Baker

We have an extra-special, stand-out episode for you today with none other than Dr. Shawn Baker, a leading expert in the field of red meat protein and the CEO and co-founder of MeatRx! Shawn is a speaker, podcast host, father, author, and physician, and we get to hear all about the evolution of his nutrition philosophy and his approach to helping more people eat more meat every day! We get into a deep conversation with our guest, discussing the carnivore diet that he promotes from many different perspectives, getting into his good intentions, the mission behind his work, and his ultimate goal of helping people live longer, healthier lives, an aim we fully support here at the Know Your Physio Podcast! You may recognize Dr. Baker from his videos making fun of vegans on TikTok, but as you will see there is much more to him than that, and he explains why that branch of his brand is necessary in order to promote his message. Dr. Baker talks about why meat is the original superfood, some illuminating information on protein, and so much more that you are not going to want to miss. Listen in with us to hear it all.

 

Key Points From This Episode:

  • Setting the record straight on the carcinogenicity of red meat!
  • Looking at the quality and health impacts of the meat industry today compared with our ancestral diets.
  • Dr. Baker’s mission as a physician is to bring information to more people about their health.
  • Getting away from junk food in the same way as other health hazards.
  • The amounts of red meat that need to be consumed to accrue the benefits that Dr. Baker has identified.
  • Clarifying what Dr. Baker means by the term ‘carnivore’; the exact components of his diet.
  • Effects on the kidneys and liver from high protein intake.
  • Looking at the carnivore diet and athletes; different practices for certain performance.
  • Assessing your need for red meat and Dr. Baker’s recommendations for the tests you can do yourself.
  • Dr. Baker’s thoughts on protein shakes and powders and why he prefers other sources.
  • Considering the relationship between cholesterol levels and high intake of meat.
  • Misconceptions and uninformed opinions about the carnivore diet.
  • The processed nature of so much meat and the different kinds of sausage that are available.
  • Gut health and the carnivore diet; the surprising findings of the latest research.
  • Dr. Baker addresses environmental questions around animal agriculture.
  • Thoughts on the slaughter of animals in the name of food: Dr. Baker’s response.
  • The truth behind the vegan agenda and what motivates anti-meat lobbies.
  • Dr. Baker’s own path to his current philosophy and the important steps in the process.
  • Where to start with a carnivore diet: Dr. Baker’s recommendations for the best sources of animal protein.

 

Links Mentioned in Today’s Episode:

Shawn Baker

The Carnivore Diet

MeatRx

MeatRx Podcast

Shawn Baker on Twitter

Shawn Baker on Instagram

Andrés Preschel

Know Your Physio Podcast

010: Using Science, Technology, and Ancestral Wisdom to Get the Most Out of Your DNA with Zachary Loewenstein

 

Through changing the body’s internal and external environment, you can effectively control and influence the majority of the physiological and psychological issues you might find yourself facing in the 21st century. By combining ancient wisdom with a modern understanding of chemistry, neurology, microbiology, and technology, today’s guest is passionate about mastering the art and science of mind-body coherence and runs a state-of-the-art bio-optimization facility to help others do the same. In this episode, Andrés Preschel sits down with his friend, Zachary Loewenstein, affectionately known as BioHack Zach, to discuss his personal journey with biohacking, what he uses to track his biometric data and some of the benefits of building stress resilience through techniques like cryotherapy to help you adapt and evolve your body to perform and feel its best. This episode is full of data-driven recommendations and advice from an expert in the bio-optimization field, so make sure to tune in today!

 

Key Points From This Episode:

  • An introduction to Zachary Loewenstein and his journey with biohacking.
  • The role that awareness of your unconscious thoughts, behaviors, and tendencies plays.
  • Learn about isokinetic and isometric exercise from a neuromuscular training perspective.
  • Achieving complete body recomposition and tracking using a specialized 3D scanner.
  • The brain’s natural bias and how to bypass it using data from the 3D scanner.
  • Why it is more difficult for certain people to lose or gain weight based on their genetics.
  • Why body fat percentage isn’t the best metric to base your health on.
  • Zach shares his experience with biometrics and what he uses to track his biometric data.
  • The benefits of tracking your heart rate variability or HRV, especially when it comes to stress.
  • How building stress resilience helps you adapt and evolve your body.
  • The fat burning benefits of allowing your body to self-regulate after cold water therapy.
  • Why Zach doesn’t recommend doing cold therapy after exercise.
  • The separation between acting to prevent disease and acting to perform and feel your best.
  • How eating in accordance with his natural circadian rhythm has benefited Zach.
  • Different ways of analyzing your genetic data to customize your approach.
  • Zach shares the science and benefits behind intravenous NAD therapy.
  • How often he recommends that someone does this kind of therapy.
  • Andrés and Zach discuss why they believe that ADD is almost like a superpower.
  • Why Zach believes having contentiousness is the biggest superpower in 2021.
  • Find out why he prefers the term bio-optimization to the term biohacking.
  • Using science, technology, and ancestral wisdom to get the most out of your DNA.

 

Links Mentioned in Today’s Episode:

Zachary Loewenstein on LinkedIn

Zachary Loewenstein on Instagram

BioHack Studios

Biostrap

Oura Ring

WHOOP

23andMe

Genomelink

Promethease

MTHFR Support

Andrés Preschel

Know Your Physio Podcast

009: Chocolate, Oxytocin, and the Biology of Courage with Yaniv Simpson

While most of us associate chocolate bars with a guilty pleasure, cacao in its purest form is actually a superfood with a ton of benefits. Today’s guest is Yaniv Simpson, and he is the CEO of The Conscious Bar, a 100% sustainable chocolate that is both delicious and nourishing. Our conversation with Yaniv is all about chocolate, the good kind, and we dive into the story behind The Conscious Bar and the many benefits of this superfood for health. Yaniv talks about his journey as an athlete and how he had to leave basketball behind because of a series of injuries. After shifting into the world of business, Yaniv struggled with the question of purpose for many years, and this was when he got the idea to combine his passions for wellness and chocolate by founding The Conscious Bar. We talk about the ethics behind the product and how this fits into its nourishing ingredients, sourcing approach, and sustainable packaging. Yaniv weighs in on the fact that his chocolate is only made from two superfoods, cacao, and dates, and we get into the many health benefits of the antioxidants, minerals, and fibers found in them. Here we explore the stress-relieving effects of oxytocin, the high count of antioxidants in cacao and dates, and a whole lot more. So for all this and some other great perspectives on the artistry of chocolate making, be sure to tune in for today’s great conversation.

 

Key Points From This Episode:

  • Yaniv’s journey with injuries while pursuing his first love of basketball.
  • How Yaniv had to leave basketball and move into business but felt he had no purpose.
  • Yaniv’s lifelong passion for chocolate and how he got the idea to create a healthy and nourishing form of it.
  • How the healthy intention behind Yaniv’s product influenced the name ‘The Conscious Bar’.
  • Challenges getting environmentally friendly packaging due to a lack of suppliers.
  • The role of the best chocolatiers in achieving the difficult task of sweetening chocolate with dates.
  • Corruption in the cacao industry and challenges around paying farmers for cacao directly.
  • The low benchmark for accepted amounts of cacao solids in chocolate bars.
  • Perspectives on the flavor profiles of different cacao beans and the artistic skill of chocolatiers.
  • The health benefits of the antioxidants and minerals found in cacao.
  • Chocolate’s effect on oxytocin levels and its association with warmth and love.
  • The health benefits of dates, the only ingredient in Yaniv’s chocolate other than cacao.
  • How Yaniv’s chocolate doesn’t spike glucose levels and fits in with a keto diet.
  • Kelly McGonigal’s research on making stress your friend and the role of oxytocin in the stress response.
  • The role of the food we eat in our general sense of health and wellbeing.
  • The role of social interaction on good health and how chocolate encourages this.
  • Imagining a place where only good food can be bought and the mood-enhancing effects of this environment.
  • Where to find The Conscious Bar online and learn more about its healthy chocolate.
  • Last words about the exciting toasted coconut flavor of The Conscious Bar.

 

Links Mentioned in Today’s Episode:

Yaniv Simpson

The Conscious Bar

The Conscious Bar on Instagram

Episode 1 with Jessie Inchauspe

Kelly McGonigal Ted Talk

Andres Preschel

008: The Science of Freediving: Hold Your Breath and Extend your Lifespan

You probably already know that I’m an exercise physiologist—and I’m currently pursuing a master’s degree in applied physiology with a concentration in nutrition for health and human performance—but I’m also a freediver and a spearfisherman. Anybody can freedive but I help people take it to the next level by biohacking their lifestyle.

Have a pen and paper ready because, in this episode, I dive deep (pun intended) into the physiology of elite-level freediving. From breathwork to training, I break down a bunch of techniques so that you can dive deeper and hold your breath longer. I also dish out tips on diving gear and nutritional supplements so stay tuned until the end!

Episode Highlights:

  • 00:58 – Why I freedive
  • 05:50 – Cryotherapy or cold exposure therapy to find calmness
  • 07:02 – The benefits of diaphragmatic, nasal, and box breathing
  • 10:15 – “The best training for any kind of sport is going to be that which closely mimics the sport itself.”
  • 12:12 – VO₂ max = cardiac output * A-VO₂ difference
  • 15:12 – Why high-level divers do HIIT and blood flow restriction training
  • 16:48 – How to estimate your maximum heart rate
  • 17:18 – How to increase your oxygen-carrying capacity
  • 19:21 – On carbon fiber fins and low-volume masks
  • 22:00 – Divers would benefit from more BCAAs, electrolytes and carbs

Show Links:

007: Seaweed, Spearfishing, and Sustainability with Kabir Parker

Our guest for today is Kabir Parker—marine biologist, University of Miami graduate, master freediver, and conscious spearfisherman. After realizing that doing scientific research alone is like diagnosing a problem but not fixing it, he decided to take a more active role to protect the oceans and marine life through entrepreneurship. Through his Instagram and Youtube, he educates people while taking them on diving and spearfishing adventures.

In this episode, Kabir and Andres dive into some of the research that Kabir is involved in. They also share freediving and spearfishing techniques that can also be used for stress management and relaxation. Finally, Kabir presents a sustainable approach to eating seafood and offers tips on choosing reef-safe sunscreen so that people can lower their carbon footprint.

Episode Highlights:

  • 04:00 – Kabir’s venture into seaweed agriculture
  • 06:13 – Okeanos®, developer of Made From Stone™
  • 08:10 – On making a significant positive impact on the ocean
  • 09:21 – Why he became a marine biologist
  • 13:30 – Meditation as a tool for freediving and spearfishing
  • 18:21 – America’s approach to sustainable seafood
  • 21:00 – Best options for reef-safe sunscreen
  • 23:55 – Kabir’s advice to aspiring marine biologists
  • 25:20 – Kabir and Andres’ experience spearfishing in the Bahamas

Show Links:

Four Ways to Improve How Your Body Handles Stress

I think it’s important to provide some background on how physiologists look at stress. In physiology, the term that most accurately describes your ability to tolerate stress is “vagal tone.” Let me explain. When “fight or flight” kicks in (whether you are being chased by a lion or late for work), it’s up to your vagus nerve and parasympathetic nervous system (vagal tone) to bring your body to homeostasis and get you calm.

rspnutrition.com/blogs/training/four-ways-to-improve-how-your-body-handles-stress

Work Your Ass Off

According to professor Anthony Musto, University of Miami’s director of fitness programs, the glutes are one of the most important body parts to work for overall health. From performing heavy lifts to walking up stairs, humans need to engage these muscles for a variety of functions—but modern day life may be getting in the way.

www.distractionmagazine.com/work-your-ass-off/

 

006: Self-Awareness for Love, Happiness, and Success with Romero Britto

Based in Miami, iconic pop artist Romero Britto is the most licensed artist in history whose work has been in museums and galleries in over a hundred countries. He has collaborated with international brands, creating public art installations for public spaces and events like the Super Bowl XLI. This easygoing man is also an activist who has dedicated time, art, and resources to more than 250 charitable organizations worldwide.

In this episode, Romero shares anecdotes from his life—his transition from law school to art and his trajectory following the Absolut Art campaign—and his personal beliefs. Despite the struggles he has overcome, he remains bright and optimistic as he offers advice for aspiring artists and people who want to experience wonder in their lives. He even quotes Marvel comics legend Stan Lee and Amazon founder Jeff Bezos. Romero is proof that it is possible to be happy and successful at the same time if you embrace your personal journey. 

Episode Highlights:

  • 07:08 – Romero’s personal struggles before becoming an artist
  • 10:10 – Surround yourself with people who have good values and inspire you
  • 13:15 – On fame and beating self-doubt
  • 18:00 – Find what you love doing and just go for it
  • 22:08 – How pressure from expectations can lead to regrets or resentment
  • 25:38 – Why artists should to go to business school (if they can)
  • 29:48 – Committing to projects and outdoing one’s self
  • 33:45 – How Romero’s lifestyle affects his art
  • 39:07 – Be patient, consistent, and believe in what you’re doing
  • 42:34 – The importance of family

Show Links:

 

How Fish Can Lead to Better Fitness

Fish is extremely high in Protein, Omega-3, Vitamin D, Calcium, B12, Selenium, Iron, Zinc and Magnesium. Notice how these are some of the most commonly supplemented nutrients in the world… and yet they can be attained more sustainably without supplementation.

However, most fresh, wild and sustainably caught fish is expensive, hard to get, spoils quickly and can be relatively high in toxic metals such as mercury. Many people are turned off by canned options, but the reality is that they may just be the healthiest alternative for you and the environment. You just have to know what to look for.

Salmon and Foragers (small prey fish) like sardines, herring and anchovies are superfoods. They are rich in many healthy nutrients, but one of the most noteworthy is selenium, which detoxifies any heavy metals that the species may contain. They should be a staple in your diet under any circumstance, but for the quarantine they couldn’t be more perfect.

They are inexpensive, have a long shelf life, are easy to buy in bulk and stack in your pantry. They are extremely dense in nutrients, very filling and help limit excess weight gain, and can help preserve lean muscle mass. I’m not done yet, either. They can also lower inflammation and serve as a very versatile food ingredient.

Sardines are classified as one of the World’s Healthiest Foods due to the many health benefits that I listed above. The World’s Healthiest Foods organization created a rating system to identify foods that have a large amount of nutrients for the calories they contain. As you may have guessed due to all my raving, sardines ranked “excellent” and “very good” in many key nutrients, without nearly the amount of calories that you might expect. In order to get the same amount of nutrients from many other foods, you’d have to consume much larger portions. If you’re now considering adding some more sardines to your diet, you’re making a great choice.

One thing you should always be on the lookout for (which I mentioned earlier) is mercury toxicity. However as long as a fish contains selenium, mercury isn’t an issue. A medical study (Lazarini et al., 2019) showed that selenium provides a “protective effect on the mercury species.” This table is a good reference of possible mercury toxicity.

High quality, wild-caught, and sustainable options from brands like Wild Planet Foods are delicious without the fishy taste. You definitely have to make sure you buy from a brand (even if it’s not this one) that isn’t loaded with preservatives. But there is nothing to be afraid of when you choose a brand like this one. I personally enjoy them plain, or with olive oil daily and I did not get paid any money to state these facts. If you have any further questions about fish consumption and how fish can improve the quality of your diet, feel free to ask in the comment section below.

 

Reference:

Lazarini, T. E. D. M. (2019). Selenium, total mercury and methylmercury in sardine: Study of molar ratio and protective effect on the diet. PubMed. https://pubmed.ncbi.nlm.nih.gov/30755081/

Four Ways to Improve How Your Body Handles Stress

I think it’s important to provide some background on how physiologists look at stress. In physiology, the term that most accurately describes your ability to tolerate stress is “vagal tone.” This refers to the activity of your vagus nerve, which has sensory and motor functions, and runs from the brain stem to part of the colon. A medical study (McLaughlin et al., 2013) describes vagal tone as “a measure of cardiovascular function that facilitates adaptive responses to environmental challenge.”

The “fight or flight” response by the sympathetic nervous system is designed to prepare you for perceived danger. In the body, the manifestation of stress doesn’t discriminate. The innervation of neural pathways is essentially identical between varying stimuli. When “fight or flight” kicks in (whether you are being chased by a lion, late for work, or partaking in cold immersion), it’s up to your vagus nerve and parasympathetic nervous system (vagal tone) to bring your body to homeostasis and get you calm.

Strong vagal tone means you can handle stress well and relax faster. Poor vagal tone means sympathetic activity (elevated heart rate, blood pressure, and breathing) remains heightened after a stimulus has passed, making you far more susceptible to the many negative effects of stress over time. This is why I am writing this article- to help you improve your vagal tone and thus your quality of life.

“I tried to come up with a haiku to describe my 30-minute cold plunge experience, but ‘sympathetic expedition’ exceeded the syllable count on the third line. A shame.”

Number One: Cold Exposure

Acute cold exposure has been shown to activate the vagus nerve and activate cholinergic neurons through vagus nerve pathways. Exposing yourself to cold on a regular basis can lower your sympathetic “fight or flight” response and increase parasympathetic activity through the vagus nerve. Finishing a shower with cold water, taking a dip in the cold plunge at the spa, cryotherapy, or an ice bath will do the trick.

Number Two: Deep and Slow Breathing

According to a medical report (Wang et al., 2010), “slow abdominal breathing combined with EMG biofeedback is an effective intervention to manage prehypertension. The possible mechanism is that slow abdominal breathing combined with EMG biofeedback could reduce sympathetic activity and meanwhile could enhance vagal activity.”

The conclusion to draw from this is to perform diaphragmatic breathing. When you do this, your stomach should expand outward. Your exhale should be long and slow. This is key to stimulating the vagus nerve and reaching a state of relaxation. Learn more about my recommended breathing techniques here.

Number Three: Meditation and Yoga

A medical report (Breit et al., 2018) about the vagus nerve stated that “since the vagal tone is correlated with capacity to regulate stress responses and can be influenced by breathing, its increase through meditation and yoga likely contribute to resilience and the mitigation of mood and anxiety symptoms.” Yoga also increases GABA, a calming neurotransmitter in your brain, by stimulating vagal afferent nerves, which increase activity in the parasympathetic nervous system. It’s a very effective way to help your body deal with stress more effectively.

Number Four: Exercise

“Elite endurance athletes display exceptionally high parasympathetic vagal tone,” according to a report (Machhada et al., 2017.) They also concluded that “indirect measures of high cardiac parasympathetic activity correlate with enhanced exercise capacity and lower all-cause mortality in athletes and the general population.” To paraphrase, exercising regularly has been scientifically proven to help your body deal with stress.

If you have any questions about vagal tone or stress management, feel free to leave a comment below and I’d be happy to discuss.

 

References:

Breit, S., Kupferberg, A., Rogler, G., & Hasler, G. (2018). Vagus Nerve as Modulator of the Brain–Gut Axis in Psychiatric and Inflammatory Disorders. Frontiers in Psychiatry, 9, 1. https://doi.org/10.3389/fpsyt.2018.00044

Jungmann, M., Vencatachellum, S., Van Ryckeghem, D., & Vögele, C. (2018). Effects of Cold Stimulation on Cardiac-Vagal Activation in Healthy Participants: Randomized Controlled Trial. JMIR Formative Research, 2(2), e10257. https://doi.org/10.2196/10257

Machhada, A., Trapp, S., Marina, N., Stephens, R. C. M., Whittle, J., Lythgoe, M. F., Kasparov, S., Ackland, G. L., & Gourine, A. V. (2017). Vagal determinants of exercise capacity. Nature Communications, 8(1), 1. https://doi.org/10.1038/ncomms15097

McLaughlin, K. A., Rith-Najarian, L., Dirks, M. A., & Sheridan, M. A. (2013). Low Vagal Tone Magnifies the Association Between Psychosocial Stress Exposure and Internalizing Psychopathology in Adolescents. Journal of Clinical Child & Adolescent Psychology, 44(2), 314–328. https://doi.org/10.1080/15374416.2013.843464

Wang, S.-Z., Li, S., Xu, X.-Y., Lin, G.-P., Shao, L., Zhao, Y., & Wang, T. H. (2010). Effect of Slow Abdominal Breathing Combined with Biofeedback on Blood Pressure and Heart Rate Variability in Prehypertension. The Journal of Alternative and Complementary Medicine, 16(10), 1039–1045. https://doi.org/10.1089/acm.2009.0577

How to utilize High-Intensity Interval Training (HIIT)

Looking to fight chronic disease, lose belly fat, maintain muscle, and live longer? Look no further than High-Intensity Interval Training, also known as HIIT. Scientific consensus indicates that it is far more effective than Moderate- Intensity Continuous Training, also known as MICT or simply as a traditional cardio workout.

What is HIIT?

As explained above, HIIT means high-intensity interval training, a form of intermittent cardio workout where one is working out in the range of high aerobic intensity and has phases of low aerobic intensity in between. There are several types of protocols that one can always perform according to this HIIT session’s goal. The main parameters to adjust are the following:

  • Length of the work interval
  • Length of rest interval
  • The intensity of work interval
  • The intensity of rest interval
  • Number of sets
  • Number of reps
  • Art of exercise performance

One can adjust the art of metabolic outcome and has points upon which the daily and weekly training can be periodized.

 

What are the benefits of HIIT?

People who performed HIIT saw more significant benefits with 40% less time training than MICT groups, they were better able to lose fat (especially intra-abdominal fat, the most dangerous and most highly linked to chronic disease), better-maintained muscle, gained strength, decreased fat storage, increased insulin sensitivity, and the list goes on and on.

A medical study (Weston et al., 2013) demonstrated that cardiorespiratory fitness (CRF) strongly determines morbidity and mortality. In athletes and the general population, it is established that high-intensity interval training is superior to MICT in improving CRF. Multiple studies (Perry et al., 2008; Talanian et al., 2007) also showed significantly higher fat burn after only 2-6 weeks of HIIT training 3 to 6 times per week.

 

Let’s delve a little further into the fat loss aspect of this type of workout. Everyone hates intra-abdominal fat: Doctors hate it due to the link to chronic disease; regular people hate it because it can be very challenging to get rid of, especially as you age. Weston et al. (2013) showed that HIIT was better for losing intra-abdominal fat and visceral adipose tissue.

Visceral adipose tissue is fat tissue surrounding the organs. It is considered the most dangerous and most highly linked to disease, but fortunately, it’s also the easiest to lose. My take on this is that there may not be any difference in body composition with matched energy expenditures between groups throughout the study. Still, there was likely better body fat reduction long term with HIIT due to higher mitochondrial biogenesis and excess post-exercise oxygen consumption (EPOC).

EPOC is another reason for the effectiveness of this training format which results in high post-exercise energy expenditure that leads to more calories burned during recovery (LaForgia et al., 2006). Essentially, if you train your ass off, your body will burn more calories even after you’re done with your workout. Imagine burning calories while you hit the showers. This is scientifically possible with this training regimen. It also leads to an increase in the size and number of mitochondria, thus leading to more energy being used towards working muscles and a higher force production over time (Hawley & Gibala, 2009).

The last point to touch upon is the improvement of glycolytic activity. Intermittent intensity and energy requirements lead to heightened and lowered glycolytic activity metabolic patterns. What is meant by that? The metabolic rate of converting stored energy in glycogen in your muscles and liver into glucose which is then further metabolized for ATP production. By performing exercise in a high intensity, anaerobic energy supply is increased and, over time, enhanced, which is an adaptation to HIIT (Buchheit and Laursen, 2013).

What does a typical HIIT session look like?

As you can see, this is a 10×1min HIIT session (with a short warmup before) where the intervals consist of the same intensity of about >87% VO2max (maximum rate of oxygen consumption measured during incremental exercise) followed by rest intervals of about 20% VO2max. You could also adjust the intensity by your peak heart rate, exercising at approximately >90% max heart rate, as both are methods for endurance intensity workload determination (Karvoonen & Vuorimaa, 1988).

How do I adjust my HIIT training?

There is no ‘one fits all solution; this always comes down to specific requirements and training goals. Generally speaking, one can say that the longer the intervals, the more it taxes on your glycogen stores, and the more reps/sets you do, the more they demand of you.

One way to start your routine for general CRF and fat metabolism improvement is with a 5-minute warmup, followed by 4×4-min intervals at approximately 85-95% of your peak heart rate and 3 min recovery in between. You can participate in this workout between three and six times per week, and your lifespan-boosting activity only has to last twenty to thirty minutes.

I like to go for 170 beats per minute (bpm) and higher and then allow my heart rate to drop to about 100-110 bpm before the next set. Your numbers don’t necessarily have to be so specific. Get your heart rate up high and down low as long as the interval is.

If you want to get more severe and double down on your aerobic capacity improvement, here is something for the intermediate athletes of you:

A rule of thumb (scientifically proven to be beneficial for VO2max improvement) is a 2:1 work:rest-ratio (Rønnestad et al., 2015, Rønnestad et al., 2020). 30:15sec or 40:20sec work:rest-intervals in a 3×13 or 3×10 setting, respectively, with 3 min breaks between sets, increase your VO2max even more than effort matched longer intervals of 5 min work and 2.5 min rest for four series.

Is there an ‘ideal’ version for a HIIT workout?

That is probably another question that has to be decided individually regarding the desired outcome of your training.

Studies have shown that HIIT in the format of 87-100% VO2max is the most effective method for increasing your overall VO2max (Buchheit & Laursen, 2013a) and, therefore, metabolic fitness. Also, the work:rest-ratio is a factor to consider when planning your HIIT session.

A study by Seiler and Hetlelid (2005) showed that 4 min breaks do not offer a significant increase in restfulness over 2 min breaks. Shorter intervals (<1.5-2 min) do not tax so hard on the metabolic, mainly glycolytic, system. Beyond that, you can implement shorter rest intervals to increase overall intensity.

For speed improvements, such as in running or cycling, one could summarize: longer intervals improve speed endurance maintenance. In comparison, shorter intervals enhance anaerobic glycolysis and speed endurance production.

How do I get started?

Unfamiliar with your peak heart rate or even VO2max? Estimate your peak H.R. with this easy formula: 220 – age = max. BPM. My max is about 193 because I’m 27 years old. Therefore, 85% for me would be 165 bpm. Via [211 – 0.64 x age], you will get a slightly more precise result, adjusted for generally active people. Don’t have a wearable device to conduct measurements? Take your pulse. 25 beats in 10 seconds equal 150 bpm (simple multiplication).

The best way to get your heart rate up is to use as much musculature as possible. Examples include sprints (running or cycling), burpees, and squat jumps. There are also plenty of other examples to choose from. The logic is that the more muscles are used, the greater the cardiovascular demand, and thus your heart rate. No matter how hard you go on isolation exercises, it will be unlikely to get your heart rate where you want it because small muscles don’t require a high demand.

My favorite HIIT exercises are sprints, 100 rep sets of weighted jump rope as fast as possible, and burpees. Here is a picture of my recent HIIT workout. That’s my heart rate data tracked with a BioStrap device. I highly recommend using wearables to track your heart rate for maximum accuracy. The ones manufactured by Biostrap are very reliable and helpful to my workout regimen.

If you have any questions on my routine or how you can improve yours, feel free to ask below!

References:

Buchheit, M., & Laursen, P. B. (2013a). High-intensity interval training, solutions to the programming puzzle: Part I: cardiopulmonary emphasis. Sports medicine (Auckland, N.Z.), 43(5), 313–338. https://doi.org/10.1007/s40279-013-0029-x

Buchheit, M., & Laursen, P. B. (2013b). High-intensity interval training, solutions to the programming puzzle. Part II: anaerobic energy, neuromuscular load, and practical applications. Sports medicine (Auckland, N.Z.), 43(10), 927–954.https://doi.org/10.1007/s40279-013-0066-5

Hawley, J. A., & Gibala, M. J. (2009, June 26). Exercise intensity and insulin sensitivity: how low can you go? Diabetologia. https://link.springer.com/article/10.1007/s00125-009-1425-5?error=cookies_not_supported& code=7b9628ca-d570-4c91-816d-4cb4afd415b2

Karvonen, J., & Vuorimaa, T. (1988). Heart rate and exercise intensity during sports activities. Practical application. Sports medicine (Auckland, N.Z.), 5(5), 303–311. https://doi.org/10.2165/00007256-198805050-00002

LaForgia, J. (2006). Effects of exercise intensity and duration on the excess post-exercise oxygen consumption. PubMed. https://pubmed.ncbi.nlm.nih.gov/17101527/

Perry, C. G. R. (2008). High-intensity aerobic interval training increases human skeletal muscle fat and carbohydrate metabolic capacities. PubMed. https://pubmed.ncbi.nlm.nih.gov/19088769/

Rønnestad, B. R., Hansen, J., Vegge, G., Tønnessen, E., & Slettaløkken, G. (2015). Short intervals induce superior training adaptations than long intervals in cyclists – an effort-matched approach. Scandinavian journal of medicine & science in sports, 25(2), 143–151. https://doi.org/10.1111/sms.12165

Rønnestad, B. R., Hansen, J., Nygaard, H., & Lundby, C. (2020). Superior performance improvements in elite cyclists following short-interval vs. effort-matched long-interval training. Scandinavian journal of medicine & science in sports, 30(5), 849–857. https://doi.org/10.1111/sms.13627

Seiler, S., & Hetlelid, K. J. (2005). The impact of rest duration on work intensity and RPE during interval training. Medicine and science in sports and exercise, 37(9), 1601–1607.https://doi.org/10.1249/01.mss.0000177560.18014.d8

Talanian, J. L. (2007). Two weeks of high-intensity aerobic interval training increases the capacity for fat oxidation during exercise in women. PubMed. https://pubmed.ncbi.nlm.nih.gov/17170203/

Weston, K. S. (2013). High-intensity interval training in patients with lifestyle-induced cardiometabolic disease: a systematic review and meta-analysis. PubMed. https://pubmed.ncbi.nlm.nih.gov/24144531/

Four Ways to Manage Stress on The Spot

The most harmful thing about stress is your negative perception of it. A study by Keller et al. (2012) assessed 28,753 people’s feelings and attitudes towards stress and correlated this to death records. The study shows it isn’t stress that kills people, but rather the belief that stress is harmful. The people who were found most likely to die were more stressed, but also believed stress was harmful. People who were highly stressed but didn’t believe it was harmful were least likely to die. A quote about stress that has always stuck with me was when Kelly McGonigal said at her TED Talk, “When you choose to view your stress response as helpful, you create the biology of courage.”

The fact is that stress prepares you. The “fight or flight” response by the sympathetic nervous system is designed to prepare you for danger. In the body, the manifestation of stress doesn’t discriminate. Whether you’re being chased by a lion or preparing for a final exam, the physiological response is the same. Your heart rate increases, you start breathing faster your palms get sweaty, and your pupils dilate… you’d think these are signs that you’re not coping well. But the reality is that your body is preparing you for a challenge. How you think and how you act can change your experience of stress. The next time you are stressed, think about it as your body preparing you for the challenge.

These four techniques are used by police officers, Navy SEALs, Athletes, Nurses, and the likes to relieve stress and improve mood and concentration immediately. They work by acting directly on the vagus nerve. The main component of the parasympathetic nervous system, which oversees a vast array of crucial bodily functions, including control of mood, immune response, digestion, and heart rate (Breit et al., 2018).

Way Number One: Box Breathing

The slow exhale and holding of breath create a buildup of CO2 in the blood. This buildup causes a cardio-inhibitory response by the vagus nerve, slowing heart rate and relaxing the lungs. For best results, box breathing must be deep and slow, diaphragmatic, and performed through the nose.

Way Number Two: Diaphragmatic Breathing

A report on diaphragmatic breathing (Ma et al., 2017) said that it “could improve sustained attention, effect, and cortisol levels. A different report also highlighted that “slow abdominal breathing can reduce sympathetic activity (stress response) and meanwhile could enhance vagus nerve activity (relaxation response.)”

Way Number Three: Deep and Slow Breathing

A medical report (Gerritsen & Band, 2018) provided a neurophysiological model “in which slow respiration and extended exhalation stimulate the vagal nerve.”

Way Number Four: Nasal Breathing

A clinical review (Ruth, 2016) on nasal breathing revealed that it “warms, moistens and filters the air, facilitates inhalation of nitric oxide – a vasodilator and bronchodilator that increases oxygen transport, slows airflow because of the nose’s intricate structures, facilitates correct action of the diaphragm, promotes activity of the parasympathetic nervous system.”

There certainly is a learning curve to these techniques without a doubt, but with some practice, you may just get to see why they’re used by some of the world’s most highly stressed professionals to achieve an instant state of calm focus. You can think about the underlying physiological mechanisms of action to act like the opposite of a panic attack in the body. This is just another example of how physiological awareness is the ultimate tool for day-to-day healthy decision making! If you have any questions about stress management or have any techniques you’d like to share, feel free to drop a comment below.

 

References:

Breit, S., Kupferberg, A., Rogler, G., & Hasler, G. (2018). Vagus Nerve as Modulator of the Brain–Gut Axis in Psychiatric and Inflammatory Disorders. Frontiers in Psychiatry, 9, 1. https://doi.org/10.3389/fpsyt.2018.00044

Gerritsen, R. J. S., & Band, G. P. H. (2018). Breath of Life: The Respiratory Vagal Stimulation Model of Contemplative Activity. Frontiers in Human Neuroscience, 12, 1. https://doi.org/10.3389/fnhum.2018.00397

Keller, A., Litzelman, K., Wisk, L. E., Maddox, T., Cheng, E. R., Creswell, P. D., & Witt, W. P. (2012). Does the perception that stress affects health matter? The association with health and mortality. Health Psychology, 31(5), 677–684. https://doi.org/10.1037/a0026743

Ma, X., Yue, Z.-Q., Gong, Z.-Q., Zhang, H., Duan, N.-Y., Shi, Y.-T., Wei, G.-X., & Li, Y.-F. (2017). The Effect of Diaphragmatic Breathing on Attention, Negative Affect and Stress in Healthy Adults. Frontiers in Psychology, 8, 1. https://doi.org/10.3389/fpsyg.2017.00874

Ruth, A. R. (2016). The health benefits of nose breathing. Irish Health Repository. https://www.lenus.ie/bitstream/handle/10147/559021/JAN15Art7.pdf?sequence=1&isAllowed=y

How Red Wine Can Actually Help You Live Longer

You may have been told by plenty of health-conscious individuals (including myself) that alcohol is terrible for your health and should be avoided. I even wrote an article detailing the effects of alcohol on your body. There is one notable exception: red wine. Red wine is rich in polyphenols, flavonoids, resveratrol and other antioxidants which make it extremely beneficial for one’s health and longevity. Blue Zones’ (regions of the world where people live much longer on average) inhabitants habitually drink red wine.

Beneficial effects on the cardiovascular system and heart cells due to red wine consumption have been identified repeatedly in research lab settings. When wine is paired with a physical exercise program, as compared to regular physical exercise alone, LDL to HDL cholesterol ratios improve dramatically. The French paradox is the observation of low coronary heart disease (CHD) death rates despite high intake of dietary cholesterol and saturated fat. European research has shown that red wine consumption is associated with a decrease of 24-31% in all cause mortality.

According to a medical report (Ferrières, 2004) “the only clear message is that moderate alcohol drinking (two or three times a day) has a protective effect against CHD. Alcohol intake raises high density lipoprotein (HDH) cholesterol concentrations and approximately 50% of the risk reduction attributable to alcohol consumption is explained by changes in HDL cholesterol.” A different report (Saleem & Basha, 2010) also found that “moderate consumption of red wine helps in preventing CVD through several mechanisms, including increasing the high density lipoprotein cholesterol plasma levels, decreasing platelet aggregation, by antioxidant effects, and by restoration of endothelial function.”

One of my favorite physiologists, Ben Greenfield, has long advocated for drinking red wine and reaping the benefits it has to offer. He likes to point to a European study (Snopek et al., 2018) of Mediterranean university graduates that concluded that red wine drinkers showed significantly lower instances of death and CVD when compared to beer or other types of alcohol drinkers. Like myself, he is also a big fan of how it decreases the risk of adverse cardiovascular outcomes.

I like to recommend wines that come from biodiverse vineyards and that are organic and thus free of the 76 FDA-approved additives. Dry Farm Wines is a great place to buy wine due to their strict criteria for their ingredients. They thoroughly vet every grower and place great emphasis on purity. The wines they bring in from France, Italy and New Zealand are some of my favorites.

Then, there are of course the social benefits of drinking red wine. According to the Harvard School of Public Health, “the social effects [of alcohol] may also contribute to health and well being.” It goes beyond just heart health and antioxidants. People need an active social life in order to achieve maximum health. Drinking wine in your social life tends to expose you to different places and people and this is a key part of healthy living.

Here are some wines that I personally recommend:

King Richard’s Reserve Pinot Noir 2016 (Russian River Valley, USA.) I give this one a 4.8/5. While it’s a bit pricy at $112, it’s the best Pinot I’ve ever had. This was a nice treat I had the chance to enjoy with my family, and it really made for a perfect evening.

Cakebread Cabernet Sauvignon 2016 (Napa Valley, USA.) I also give this one a 4.8/5. It costs $95, but is quite exquisite. I do think it could use a couple more years or perhaps even longer decanting. I had this with Grass-Fed/Grass-Finished Filet Mignon, a classic synergistic combination.

Collezione del Barone Barolo 2014. I would give this one a 4.6/5. It’s a budget-friendly Barolo at only $23. I really enjoyed it, but it’s not a Barolo I’d repeat.

Vinum Italicum No.3 Opera (Veneto, Italy.) I would give this one a 4.5/5, which at a price of $35 isn’t bad. I wouldn’t mind drinking this every day, and I gift it and bring it to friendly dinners quite often.

Cannonau di Sardegna 2018 (Sardinia, Italy.) I rate this one 4.5/5, however at a price of $18, it means it’s a really good bargain.

Governo Toscana Rosso 2017 (Toscana, Italy.) I rate this one 4.5/5, which at a price of $15 makes it the best bargain on this list.

Meiomi Pinot Noir 2017 (California, USA.) I would give this one a 4.4/5. It costs $21 and is my go-to wine for casual drinking.

Vino Nobile di Montepulciano Riserva 2013 (Montepulciano, Italy.) This one I would give a 4.3/5. It’s dry, tannic and smoother than I expected. It costs $30.

Catena Cabernet Sauvignon (Mendoza, Argentina.) I rate this one a 4/5. It’s a nice and smooth Cabernet, and quite budget friendly at only $19.

Now, what would an article written by me be if it didn’t mention food? One of the things I love about red wine is finding different pairings with some of my favorite foods. I use the Vivino app to find wines that pair with a specific meal. Alcohol is something that can often be abused and can bring many negative effects to the body and mind. But having a glass of wine with a nice dinner isn’t something that health conscious people should feel guilty about. It brings a lot of pleasure and is actually quite healthy! If you have any questions about healthy wine drinking, feel free to ask below.

 

References:

Alcohol: Balancing Risks and Benefits. (2020, November 12). The Nutrition Source. https://www.hsph.harvard.edu/nutritionsource/healthy-drinks/drinks-to-consume-in-moderation/alcohol-full-story/

Contribution of Red Wine Consumption to Human Health Protection. (2018, July 1). PubMed Central (PMC). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6099584/

Ferrières, J. (2004, January 1). The French paradox: lessons for other countries. Education in Heart. https://heart.bmj.com/content/90/1/107

Red wine: A drink to your heart. (2010). PubMed Central (PMC). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3023893/

How to Keep Your Diet Under Control During Quarantine

I don’t know if there’s ever been a time with more stress eating going on than right now. Most Americans have been mostly staying indoors for many months now and Californians are still sheltering in place. Work from home is the new normal for many people and it’s looking like it might stay that way even after the pandemic is past us. As a result, we must acknowledge the possible effects this could have on our personal fitness and adjust accordingly.

Given the limitations of these circumstances, most of us have seen a decrease in our activity levels. We aren’t just exercising less, but we’re performing less activities of daily living too. The calories we typically spend getting to work or class, walking to the store, making our way around town, etc. may seem marginal but they do add up. After all, it takes only 20 excess calories a day to gain 20lb of fat over the course of 10 years. (20 x 365 x 10)/3500 = 20.8 (There are roughly 3500 calories in a pound of fat).

Lately, my diet has been a high-protein variation of a high-fat low-carb diet (HFLC). I’ve upped my protein intake for three reasons: to keep myself full (limits overeating), to maintain as much muscle as possible (for increased performance, longevity, disease prevention), and for its high thermic effect (keeps me from going above maintenance calories). There was a pretty compelling study done a few years ago that backs this method up.

So why High-Fat Low-Carb? Because with less activity and more time sitting around at home, I’m not really tapping into my glycogen stores (stored carbohydrate in muscle that we use for energy) like before. To match my typical consumption of carbohydrates would be unwise, as there’s no use, and it would lead to over-saturation of carbs in my body. This would decrease my insulin sensitivity and put me at risk for disease over time.

Fat is the least filling macronutrient, so I pick high-fat ingredients that are high in fiber too. I also consume lots of nuts and seeds which happen to be rich in protein as well. And of course, tons of plants, especially green leafy vegetables. I’m fasting 16 hours daily, eating 3 meals a day and not consuming any snacks. My last meal is the highest in carbs in order to replenish glycogen after my late-afternoon workouts. This way I can replenish my glycogen stores while I sleep and they remain virtually untapped until the next day’s exercise.

In times like these, I also advise people to try and stick to whole food. The small stuff adds up. Try to limit processed carbs and prioritize protein, greens, fiber-rich carbs, and quality fat from plant sources. It takes discipline, but it can be done if you just take it one day at a time.

A lot of people have put on the quarantine fifteen. It’s not hard to gain weight when you are working twenty feet away from your fridge and are forced to be more sedentary than ever before. But like in a sporting event, if you adjust your gameplan accordingly and have the necessary knowledge about what it is you have to execute, you can come out of this pandemic as fit as ever. If you have any questions regarding this article or if there’s something you think I missed, please leave a comment below and I would be happy to discuss it with you!

Reference:

Halton, T. L. (2004). The effects of high protein diets on thermogenesis, satiety and weight loss: a critical review. PubMed. https://pubmed.ncbi.nlm.nih.gov/15466943/

Muscle Mass Is About More Than Just Aesthetics

Muscle is the organ of longevity, and you should prioritize either building or maintaining your muscle mass for a longer and better quality of life. Without a doubt it’s easy to get “lost in the sauce,” as they say when you start to make a genuine investment in your health and well-being… but letting your ego get in the way and grinding things out to achieve a certain look or number on the scale is not a longevity mindset. At the very least, it’s important to make an effort to maintain as much as possible while you age. After all, there’s a key difference between lifespan and ACTIVE lifespan.

Accordingly, muscle mass index is a notable predictor of longevity in older adults. Muscle mass, independent of fat mass and cardiovascular risk factors, is actually inversely associated with mortality risk in older adults. These findings suggest that anabolic processes that promote muscle bulk may be associated with longer survival. Changes in body composition, rather than adiposity alone, should be considered when counseling older adults on preventative health behaviors.

On this topic, the importance of skeletal muscle strength for healthy ageing cannot be understated. Increasing muscle protein synthesis via exercise or protein-based nutrition maintains a strong, healthy muscle mass, which in turn leads to improved health, independence and functionality. The importance of muscle size and strength for longevity and health in humans puts a new spin on the Darwinian idea of “survival of the fittest,” as it is clear that the strongest and fittest individuals are more likely to live longer and healthier lives.

The United Nations’ Department of Economic and Social Affairs is deeply concerned with the consequences of an increasing elderly population. They estimate that the percentage of the global population above 65, 85, and 100 years of age will increase by 188, 551 and 1004% respectively by 2050. As a consequence, there is a notable increase in the prevalence of “diseases of ageing,” such as sarcopenia, a syndrome characterized by progressive and generalized loss of skeletal muscle mass and strength with the risk of adverse outcomes such as physical disability, poor quality of life and death. Avoidance of such diseases might not earn you any additional likes on Instagram right now, but it’s a goal that’s a lot more worth striving for.

Moreover, our bodies store carbohydrates as a fuel source called glycogen. Most of this glycogen is found in our muscles (about 400 to 500 grams total.) The more muscle we have, the better we can store carbohydrates. Saturating our muscle mass with glycogen (this is often done by eating too many carbohydrates, and/or not performing enough physical activity) reduces our insulin sensitivity and sets the stage for a number of chronic diseases. Having little muscle means you are at a higher risk for disease. Thus, gaining muscle and maintaining an adequate amount of it as you age will promote a longer lifespan and a better overall quality of life.

Here are my training recommendations for three different categories of developing strength and muscle:

1. Hypertrophy – This can be achieved by lifting 4-6 times a week, 70-85% of 1RM for 8-12 repetitions. A high volume of 30-40 sets per day is recommended with 30-90 seconds rest in between. You will want to maintain a moderate speed, emphasize eccentric contractions of large prime movers and focus on isolated lifts.

2. Strength – This can be achieved by lifting 2-4 times a week, 70-100% of 1RM for 1-5 repetitions. A lower volume of 15-24 sets per day is recommended with 2-3 minutes of rest in between. You will want to maintain maximum speed and emphasize concentric muscle contractions of prime movers and stabilizers.

3. Power – This can be achieved by lifting 3-5 times a week, 30-100% of 1RM for 1-5 repetitions. You would want to emphasize acceleration so that you can increase neuromuscular efficiency. You are also looking to maximize fiber recruitment. The recommended volume varies based on the type of activity and the rest in between sets can vary between 30 seconds and 7 minutes. The amount of rest depends on if emphasis is on force or velocity. You also want to go for maximum speed and emphasize concentrics, power lifts, Olympic lifts and plyometrics.

Your approach to fitness should also vary based on whether you are looking to gain or maintain muscle mass. If you are looking to gain muscle mass, you should be consuming a caloric surplus of 10-20% or about 500 calories daily. You should be consuming a moderate amount of protein, about 15% of daily caloric intake. Prioritizing carbs and quality fat as opposed to protein is recommended and you should avoid or at least limit fasting.

Maintaining muscle mass requires a different approach. You want to strive for caloric maintenance and higher protein consumption. Two different ways you can measure the amount of recommended protein consumption is to either aim for .75-1 gram a day for each pound that you weigh or 25% of your intake. Not only do you want to aim for a high protein intake, but you should also aim to consume lots of complex carbs with fiber. Intermittent fasting is also recommended, from 14:10 up to 16:8.

In both cases, you want to prioritize whole food and a wide range of amino acids and complete proteins. No protein powders or mass gainers are required, although you could consider creatine supplementation for increased power output and hypertrophy. My first Youtube video from a few months back outlines the top evidence-based strategies for muscle maintenance and is worth checking out!

I hope that I was able to highlight how growing and maintaining muscle mass is more important than just for posing on social media. With careful preparation and hard work in both the gym and the kitchen, you can do what’s best for your body now as well as down the line. If you have any further questions about gaining or maintaining muscle mass, or about how to improve your training routine, feel free to ask below and I’ll be happy to help.

References:

McLeod, M. (2016). Live strong and prosper: the importance of skeletal muscle strength for healthy ageing. PubMed. https://pubmed.ncbi.nlm.nih.gov/26791164/

Moore, D. R. (2009). Ingested protein dose response of muscle and albumin protein synthesis after resistance exercise in young men. PubMed. https://pubmed.ncbi.nlm.nih.gov/19056590/

Moore, D. R., Robinson, M. J., Fry, J. L., Tang, J. E., Glover, E. I., Wilkinson, S. B., Prior, T., Tarnopolsky, M. A., & Phillips, S. M. (2008). Ingested protein dose response of muscle and albumin protein synthesis after resistance exercise in young men. The American Journal of Clinical Nutrition, 89(1), 161–168. https://doi.org/10.3945/ajcn.2008.26401

Srikanthan, P. (2014). Muscle mass index as a predictor of longevity in older adults. PubMed. https://pubmed.ncbi.nlm.nih.gov/24561114/

World Population Aging 2019. (2019). Un.org. https://www.un.org/en/development/desa/population/publications/pdf/ageing/WorldPopulationAgeing2019-Highlights.pdf

Pharmacological Effects of CBD

Cannabidiol (CBD) is a phytocannabinoid found in the cannabis sativa plant. It was discovered in 1940 and has undergone extensive clinical research ever since. Unlike THC, it’s not psychoactive (it won’t get you high), yet it exerts a plethora of beneficial pharmacological effects. Today, there are millions of CBD-infused products out there. The biggest difference between them is the speed of delivery and how long the effects last. For example, vapes work quickly but don’t last long, while tinctures take much longer, but can last all day. CBD has grown in popularity recently and I hope that I am able to provide you with some helpful information to help you decide whether it may be right for you.

There is a lot of research that supports CBD products in treating all kinds of pain, lowering inflammation, reducing anxiety, and improving sleep. I personally use CBD from Kronic Releaf. What’s even more incredible is that their products contain other ingredients like Himalayan Pink Salt, Olive Oil, Bees Wax, Aloe Vera Extract, and Turmeric Root Extract which have their own set of tremendous benefits and work in synergy with CBD.

It’s also used to treat several very serious illnesses and the effects including:

 

Type 1 Diabetes and Diabetic Complications

CBD exerts beneficial actions against diabetes and some of its complications. The anti-inflammatory, antioxidant and neuroprotective actions of CBD could contribute to these protective effects (Izzo et al., 2009). CBD is known for its presumed anti-inflammatory, pain-relieving and calming effects. Some reasons that people with type one diabetes are utilizing CBD include:

  • Type one diabetes-related anxiety
  • Peripheral neuropathy/chronic nerve pain
  • Reducing insulin resistance
  • Lowering cholesterol and risk of cardiovascular complications
  • General anti-inflammatory purposes

 

Cancer

There’s substantial evidence supporting the idea that cannabinoids can decrease tumor growth in animal models of cancer (Velasco et al., 2016). Additionally, according to the National Cancer Institute, CBD may also enhance uptake or increase the potency of certain drugs used to treat cancer.

CBD has shown interesting pro-apoptotic properties in cancer cell lines. The most studied phytocannabinoid is CBD. CBD induces increases in [CA2+]I, thereby stimulating ROS production and causing apoptosis. In vivo, CBD inhibits glaucoma growth and experimental breast carcinoma (Izzo et al., 2009)

 

Psychosis

Research on the effects of CBD has been undertaken for many neuropsychiatric conditions. CBD is the only cannabinoid to have been evaluated for possible antipsychotic effects. Izzo et al. (2009) suggest that it exerts antipsychotic actions and is associated with fewer adverse effects compared with “typical antipsychotics.”

 

Epilepsy

An experimental study (Devinsky et al., 2018) has also suggested that CBD exerts anti-epileptic actions. The FDA recently approved the use of Epidiolex (a plant-based formulation of CBD) to treat seizures for people 2 years of age and older with Dravet syndrome and Lennox-Gastaut syndrome (LGS).

 

Bone Formation

Research suggests that CBD as well as D9-THCV (via CB1 antagonism) have been suggested to exert anti-epileptic actions in experimental studies.

Standard medication has adverse effects on the body over time and you will eventually build a tolerance— requiring more and more for the same response. However, of 132 acute and chronic studies in humans reviewed by Bergamaschi et al., none reported a tolerance to CBD, and all described an impressive safety profile for a wide array of side effects.

 

Many people question whether CBD is safe to use, due to it being found in marijuana, which is still federally illegal as of this time. But the experts are really excited for the possibilities that it brings in treating patients and don’t think there is a risk of serious side effects, like other medications. A medical study (Iffland & Grotenhermen, 2017) confirmed its favorable safety profile. It was also determined that chronic use and high doses up to 1,500mg per day is well tolerated by humans.

I’m personally well-convinced of its safety and it’s positive effects. I also think that there are probably multiple readers who stand to benefit from giving it a try. If you have any further questions about CBD use, feel free to leave a comment and I’ll be happy to try and point you in the right direction.

 

 

References:

Bergamaschi, M. M., Queiroz, R. H. C., Chagas, M. H. N., de Oliveira, D. C. G., De Martinis, B. S., Kapczinski, F., Quevedo, J., Roesler, R., Schröder, N., Nardi, A. E., Martín-Santos, R., Hallak, J. E. C., Zuardi, A. W., & Crippa, J. A. S. (2011). Cannabidiol Reduces the Anxiety Induced by Simulated Public Speaking in Treatment-Naïve Social Phobia Patients. Neuropsychopharmacology, 36(6), 1219–1226. https://doi.org/10.1038/npp.2011.6

Cannabis and Cannabinoids (PDQ®)–Health Professional Version. (2020, November 6). National Cancer Institute. https://www.cancer.gov/about-cancer/treatment/cam/hp/cannabis-pdq

Effect of Cannabidiol on Drop Seizures in the Lennox–Gastaut Syndrome. (2018). The New England Journal of Medicine. https://www.nejm.org/doi/10.1056/NEJMoa1714631

Iffland, K., & Grotenhermen, F. (2017). An Update on Safety and Side Effects of Cannabidiol: A Review of Clinical Data and Relevant Animal Studies. Cannabis and Cannabinoid Research, 2(1), 139–154. https://doi.org/10.1089/can.2016.0034

Non-psychotropic plant cannabinoids: new therapeutic opportunities from an ancient herb. (2009). Trends in Pharmacological Sciences, 30(12), 609. https://doi.org/10.1016/j.tips.2009.10.007

The use of cannabinoids as anticancer agents. (2016, January 4). ScienceDirect. https://www.sciencedirect.com/science/article/pii/S0278584615001190?via%3Dihub

005: HRV & Stress Tolerance with Dr. Jay T. Wiles

 

Joining Andres on the podcast today is Dr. Jay T. Wiles, a Clinical Health Psychologist who is Board Certified in both HRV Biofeedback, and Tai Chi for Rehabilitation. His passion for helping others reach their full potential from an integrative and holistic perspective has led him to work with elite athletes as well as executives from the business world. Dr. Wiles hosts his own podcast, ‘Mindhacker’s Radio’, offers one-on-one coaching through his integrative and holistic wellness center, ‘Thrive Wellness and Performance’, and is overall one of the happiest guys you’re ever going to meet.

 

In this episode, Dr. Wiles begins by describing his own health and life journey, and then engages in a discourse regarding all things related to Heart Rate Variability (HRV). Along the way, he touches upon what it can tell us, how to assess it, devices that he recommends, and the most common habits and techniques that he prescribes. He also shares some valuable resources for listeners to explore, runs through a breathwork demonstration, and explains grounding and Electromagnetic Fields (EMF) and their effects. Throughout the conversation, Andres shares his own varied experiences with the concepts and products Dr. Wiles presents, and together they share their recommendations for all of us to implement. As you will discover, Dr. Wiles’ remarkable passion and enthusiasm for these topics is matched by Andres’ as they examine these fundamental biometrics and the benefits that their application can bring to all listeners. As Andres notes, he learned so much from this expert, and it’s a guarantee that you will as well.

 

Episode Highlights:

 

  •   Dr. Wiles’ ‘why’ and what motivates him
  •   His life journey
  •   Dr. Wiles’ certifications and the evolution of biofeedback
  •   Heart rate variability (HRV) and what it can tell us
  •   The different ways to assess HRV
  •   2 devices that Dr. Wiles recommends
  •   The most common habits/techniques he prescribes
  •   The Oxygen Advantage by Patrick McKeown, and Breath by James Nestor
  •   Vagal tone
  •   The hypothalamic-pituitary-adrenal axis (HPA axis)
  •   Meditation
  •   A breathwork exercise demonstration
  •   Self-awareness and self-regulation
  •   Dr. Wiles’ recommendations for freedivers as well as the average person
  •   Buteyko and Wim Hof breathing
  •   His daily routine and the non-negotiables within it
  •   His perspective on Biohacking
  •   Grounding and its benefits
  •   Electromagnetic Fields (EMF), how they can affect HRV, and how to mitigate them
  •   The Body Electric by Robert Becker

 

Show Links:

 

Andres Preschel Instagram

 

Mindhacker’s Radio Podcast

 

Dr. Wiles Instagram

 

Thrive Wellness and Performance

 

Oxygen Advantage

 

Breath

 

HRV Training Article

 

The Body Electric

 

EMF Research

004: Intuition, Self-Awareness, and Pursuing Your Passion with Idan Ravin

Today’s very special guest, Idan Ravin, is an individual who is proof positive of just what is possible when you have the right degree of self-awareness and intuition, and can be absolutely honest with yourself about what you love and who you are. Finding himself unhappy and unfulfilled in his original career as a lawyer, Idan has since transitioned himself to training some of the best basketball players in the world along with actors and musicians. Known as ‘The Hoops Whisperer’, he has also become an author, an active investor, keynote speaker, entrepreneur and spokesperson for global brands. The story of his professional transformation is one that has been the subject of many lengthy features on a variety of platforms, and it is guaranteed to amaze and inspire you as you listen in here today.

 

The episode revolves around the story of Idan’s transition into training elite athletes, his unconventional methods, and the many factors that go into his success, particularly self-awareness and intuition. Along the way he shares some of the education in which he has engaged, how he ensures his recommendations are right for each individual athlete, the steps that others can take to follow in his footsteps, and some of his favorite resources. Throughout the conversation, Idan maintains that, despite his remarkable success, he is no more special than anyone else, that we all have the skills within us to share with others, and that he is forever grateful for finding the path his life was meant to take. Humble, articulate, and supremely passionate, there is no wonder that Idan has achieved the level of success he has, and even less wonder that he and Andres have bonded as both friends and business partners.

 

Episode Highlights:

 

  •   Why Idan does what he does
  •   His transformation to coaching
  •   Idan’s combination of intuition, trust, faith, and experience
  •   His perspective on what it takes to optimize your wellbeing and the presentation of material
  •   Pursuing his Master’s and dealing with critics
  •   Idan’s methodology and applying it in other areas
  •   Speaking in your client’s ‘language’
  •   The steps to follow to accomplish what Idan has
  •   The gift of self-awareness
  •   Idan’s meditation journey
  •   His experience as an author
  •   Developing intuition
  •   Connecting with individuals
  •   The learning that Idan engages in and some of his favorite books
  •   Idan’s other passions
  •   His experience with gratitude
  •   The impact of the pandemic on his training
  •   Pursuing your passion and the nature of entrepreneurship

 

 

 Show Links:

Andres’ homepage

Andres’ Instagram 

Idan’s homepage

Books by Dr. Joe Dispineza

The Untethered Soul and The Surrender Experiment

The Snowball: Warren Buffett and the Business of Life

Sapiens

Books By Daniel Kahneman

 

003: All About HRV with Kevin Longoria

Kevin Longoria, Chief Science Officer at Biostrap, is today’s special guest on the podcast. Kevin’s passion for research and education combined with his expertise in the field of health and performance restoration and optimization has led him to work with populations ranging from clients with severely compromised health to elite athletes. His is an integrative approach that emphasizes the importance of the mind and gut in conjunction with the physical body and he shares it with a vast audience in his role as an international public educator for health and fitness professionals.

 

Kevin starts off today by sharing his passion for what he does, and then defining Heart Rate Variability (HRV) and how the Biostrap and the Biostrap Academy can change your life by tracking this crucial biometric. He also shares his vision for the future of Remote Patient Monitoring (RPM), proactive healthcare, and the world of medicine. A variety of important biometrics is explored as are Kevin’s own lifestyle routines and his recommendations for others. He concludes by offering just a glimpse of his product plans for the future. As you listen in, you will quickly learn precisely why it is such an honor to have Kevin on the podcast, as he shares his limitless knowledge and wisdom in the area of human physiology and the giant steps he and his company are taking in helping everyone understand and make quality decisions regarding this essential aspect of their health.

 

Episode Highlights:

 

  •   What drives Kevin to do what he does
  •   The definitions of fitness and ‘Heart Rate Variability’ (HRV)
  •   The best way to track your HRV
  •   The Biostrap and how it works
  •   The value of knowing your HRV daily
  •   Kevin’s perspective on the future and possibilities of Remote Patient Monitoring (RPM)
  •   Biostrap Academy
  •   Kevin’s COVID related research
  •   Individualized and general recommendations based upon biometric information
  •   The ‘low hanging fruit’ that can improve your health
  •   Breathing and VO2 Max
  •   Using RPM to perfect your physiology
  •   Kevin’s daily routine for improving his biometrics
  •   His velocity training equipment
  •   Developing goals and systems for people
  •   Kevin’s medical education
  •   The power of lifestyle interventions
  •   Kevin’s desire to help others from a young age
  •   His family life
  •   Nutrition recommendations for optimizing HRV
  •   Fasting protocols
  •   Kevin’s ‘bio hacks’ (and why he doesn’t like that term)
  •   Nitric oxide
  •   Some future Biostrap products

 

Show Links:

 

Biostrap

002: Salt and Longevity with Dr. James DiNicolantonio


Today’s very special guest is Dr. James DiNicolantonio, a cardiovascular research scientist and doctor of pharmacy at Saint Luke’s Mid America Heart Institute in Kansas City, Missouri, and author of The Salt Fix, among other books. A well-respected and internationally known scientist and expert on health and nutrition, Dr. James has contributed extensively to health policy and has even testified in front of the Canadian Senate regarding the harms of added sugars. He is a prolific author who serves as the Associate Editor of Nutrition and British Medical Journal’s Open Heart, and sits on the editorial advisory boards of several medical journals.

 

Dr. James begins the conversation by sharing what motivates and drives him to do what he does so passionately and proceeds to conduct a masterclass on the subject of salt, its impact on our health, and how best to integrate it into our lives. He then discusses the impact that lifestyle habits and diet choices have on our health, highlighted by examples from his own life. Dr. James also offers his perspective on nutritional topics such as tough-to-get vitamins and minerals – particularly magnesium, managing stress and time, ancestral ways of life in the modern world, meat and plant-based diets,  fluoride, and much more. 

You will learn early on in this episode that I thoroughly enjoy Dr. James’ work and the passion he brings to it, and I am fully convinced that you will feel the same as you listen in to this informative and inspiring conversation today.

 

Episode Highlights:

 

·    What motivates and drives Dr. James

·    Understanding salt intake

·    The salt and sugar relationship

·    The aversion threshold

·    A good morning routine

·    The best source of salt

·    What the average doctor should know about lifestyle and its influence

·    Dr. James’ day-to-day information sharing

·    His lifestyle habits that are consistent with evolution, his current diet, and sleep routines

·    Magnesium and the other vitamins and supplements he takes

·    How he manages his time and stress

·    Dr. James’ nutrition recommendations for his children and his thoughts on kids’ menus

·    His thoughts on meat, eating animals, plant based diets, organ meats, ancestral supplements, and flouride

·    His recommendations for vegans and pescatarians

·    Some closing advice for listeners

Show Links:

 

Magtein

 

Dr. James’ Homepage

 

The Salt Fix

 

Dr. James’ Instagram

The Cognitive Effects of Fasting

Intermittent fasting is certainly one of the “trendier” approaches that health-conscious people are taking in hopes of improving their overall health and fitness. What even some of the most well-informed fitness enthusiasts don’t realize is that fasting can actually have several cognitive benefits as well as improve your physical fitness.

Interestingly enough, periods of fasting sufficient to cause depletion of liver glycogen stores (14-16 hours) trigger a metabolic switch towards use of fatty acids and ketones. Your brain actually uses these as a secondary fuel source. Periodic flipping of the metabolic switch not only provides the ketones that are necessary to fuel cells during the fasting period but also elicits highly orchestrated systemic and cellular responses that carry over into the fed state to bolster mental performance.  

These responses trigger noteworthy increases in Brain-Derived Neurotrophic Factor (BDNF) and cAMP Response Element-Binding Protein (CREB), which improve working memory, long-term memory, and protect against neurodegenerative disease. BDNF is pivotal in synaptic plasticity, neurogenesis, and neuronal stress resistance. CREB, on the other hand, is linked to preservation of long-term memory. 

That’s not all. Research by Lee and Kim (2010) support that increased BDNF can positively influence mood and depression. The specific diseases that BDNF and CREB can help protect you from include Alzheimer’s according to Halagappa et al., 2007, Parkinson’s and Huntington’s according to Duan and Mattson (2009), and even strokes according to Arumugam et al., 2010. If you’re starting to see a lot of appeal in this, I can assure you that you’re not alone. 

It might seem impossible that fasting could improve brain function and help avoid terribly unfortunate diseases. After all, we are constantly told our whole lives that eating food is key to reaching optimal performance. This isn’t incorrect, either. But balancing the right diet with the right type of fasting is actually the formula to reach peak condition. 

Looking at this from a historical perspective further bolsters the case I’m making. Humans have evolved through countless adaptations that are neglected in today’s modern, technologically advanced world, and emulating our ancestors (who fasted daily for millions of years) allows us to hone in on biological advantages that propelled their genetic material forward. From a genetic and evolutionary standpoint, intermittent fasting makes more sense than any other approach to eating.

It’s important not to judge health tips based on what is easy and what is not. Don’t be a product of comfort and convenience. Start fasting daily and discover that your peak intelligence is even higher than you think!

And if you have any questions about intermittent fasting or how to apply these findings to your life, feel free to ask below. 

 

References:

Arumugam, T. V., Phillips, T. M., Cheng, A., Morrell, C. H., Mattson, M. P., & Wan, R. (2010). Age and energy intake interact to modify cell stress pathways and stroke outcome. Annals of Neurology, 67(1), 41–52. https://doi.org/10.1002/ana.21798

Duan, W., & Mattson, M. P. (1999). Dietary restriction and 2-deoxyglucose administration improve behavioral outcome and reduce degeneration of dopaminergic neurons in models of Parkinson’s disease. Journal of Neuroscience Research, 57(2), 195–206. https://doi.org/10.1002/(SICI)1097-4547(19990715)57:2

Halagappa, V. K. M., Guo, Z., Pearson, M., Matsuoka, Y., Cutler, R. G., LaFerla, F. M., & Mattson, M. P. (2007). Intermittent fasting and caloric restriction ameliorate age-related behavioral deficits in the triple-transgenic mouse model of Alzheimer’s disease. Neurobiology of Disease, 26(1), 212–220. https://doi.org/10.1016/j.nbd.2006.12.019

Lee, B.-H., & Kim, Y.-K. (2010). The Roles of BDNF in the Pathophysiology of Major Depression and in Antidepressant Treatment. Psychiatry Investigation, 7(4), 231. https://doi.org/10.4306/pi.2010.7.4.231

Why I Eat Venomous Lionfish

Usually, when people decide to make fish for dinner, they might make salmon, tuna or swordfish perhaps. If you were to survey a hundred people’s favorite fish, I would be surprised if even one of them named lionfish as their favorite. Most people know them only as a dangerous, venomous fish that should be avoided at all costs. However, nothing satisfies my palate like this venomous invasive species. 

Lionfish were unfortunately introduced to marine ecosystems by aquarium hobbyists who didn’t want to keep their fish any longer. This quickly became a MAJOR problem considering that lionfish are the perfect invasive species. For instance: they reproduce very quickly, they have no natural predators in the Atlantic ocean, they deploy venom through their spines to keep other fish away, eat small reef fish, meaning all trophic levels of the food web are negatively affected by their presence, and if that’s not all, they are pretty hardy fish that can thrive in a wide range of depths, pH, and temperatures (according to the National Oceanic and Atmospheric Administration.) These fish alone are contributing to a massive reduction in the overall biomass of reefs in Florida and the Caribbean.

What is the solution to this problem? Eat them. Eat them all. The meat isn’t venomous and can be eaten without a problem. It’s the spines that are dangerous and can easily be removed before eating. Lionfish are small fish and low in the trophic levels, meaning they have low concentrations of heavy metals like mercury, and likely a high selenium therapeutic index, which detoxifies heavy metals. They also taste great and are rich in protein and omega-3. 

I asked my friend Kabir Parker, a marine biologist and sustainability activist about the practice of spearfishing lionfish. On this matter he said, “Spearfishing even one lionfish may not seem like much, but you’ll have saved tens of thousands of coral reef fish by doing so. Within weeks a single lionfish can reduce fish populations on a reef by over 80%. Every lionfish speared is countless native fish saved. See one? Shoot one. Save the reef.” It’s worth checking out his Instagram page, @kabzfreediver, and his Youtube channel, youtube.com/c/kabirparker.

I wanted to write this article to bring awareness to this invasive species, not to mention the practice of spearfishing as the single most selective and sustainable fish-harvesting method in the world. It’s also rare that you get an opportunity to enjoy doing something that’s also so helpful to the environment.

For those who want to eat fish, while supporting sustainable fishing practices, something that I advise you keep in mind is the MSC label on products. The Marine Stewardship Council applies a blue fish label to wild fish and seafood from fisheries that have been certified to the MSC Fisheries Standard, a fact-based set of requirements for sustainable fishing. They utilize DNA testing on a regular basis, to ensure trustworthy labelling.

I personally love eating lionfish as sashimi. I also like pan frying them and serving with vegetables. There’s a lot of different ways that you can prepare them, but the common denominators are the great taste and the positive ecological effect. You don’t have to be a freediving spearfisherman to live more sustainably or to “do your part.” All of us can make room for habits that are symbiotic with the environment in which we live. Keep an eye out for Lionfish in local markets, especially if you live in Florida!

If you have any further questions regarding lionfish recipes, how you can live more sustainably, or anything else, please leave a comment below. This is one of my favorite subjects and I’m happy to help. 

 

 

 

 

References:

Why are lionfish a threat to Atlantic Ocean fish? (n.d.). National Ocean Service. https://oceanservice.noaa.gov/facts/lionfish.html

K. Parker, personal communication, July 17, 2020

 

 

What Are Supersets and How Can They Take My Workout to The Next Level?

A superset is two separate sets of exercises done one after the other. When done properly, you would use opposing muscle groups and give yourself enough time to rest each of them. Examples of opposing muscle groups would be chest and back, triceps and biceps, quads and hamstrings, abs, and lower back.

Everyone struggles with fitting a workout into their busy schedules making supersets a great way to get a lot done in a short period of time. Although supersets are commonly used, drop sets and rest-pause training can also roughly cut training time in half compared to traditional training, while still maintaining training volume (Iverson et al., 2021).⁣ Incorporating supersets allows me to work out just 3 days a week, 25-40 minutes at a time, while still making gains.

For maximum efficiency, a few criteria must be upheld. Starting with the warm-up, be sure that your movements are specific to muscle groups you plan on actively stimulating (Ribeiro et al., 2014; Haff et al., 2015; Abad et al., 2011). The main exercises must prioritize bilateral, multi-joint movements through a full range of motion. The exercises should also include ≥ 4 weekly sets per muscle group using a 6–15 RM loading range (Iverson et al., 2021). ⁣

In regard to stretching, use stretching if the goal of training is to increase flexibility. Since stretching leads to activation of Golgi Tendon Organs (GTOs) that INTERRUPT contractions, the stretching can induce greater relaxation of the muscles instead of contraction

A couple of months ago, I posted on Instagram a video of me explaining the benefits of supersets as well as demonstrating an example with proper form. If you’d like to check it out, here it is.

The example I demonstrate in the video is a combination of weighted dips and weighted pull-ups. The dips utilize chest and triceps, whereas the pull-ups utilize back and biceps, a perfect example of opposing muscle groups.

Since muscles work together by opposing each other during multi-joint movements, reciprocal inhibition is at play. While performing a pushup my lats and biceps are inhibited (forced to stretch and relax) while contracting my chest and biceps, and vice versa. This stretch and flex combo is great for combating postural issues and muscular imbalances.

Multi-joint movements should be your priority, as they are more demanding on your body, promote a greater anabolic response to training, and reflect more common movement patterns (a push-up makes more sense from a natural, physiological perspective than tricep kickbacks, for example) (Paoli et al., 2017). Promoting these mechanically optimal movement patterns will help you maintain strength and muscle mass as you age, further supporting longevity while also preventing disease.

Another underlying benefit of supersets is the hypoxic effects that this kind of training has which stimulates growth hormone and testosterone release, not to mention angiogenesis (sprouting of new blood vessels)⁣.

A bad example of a superset would be pull-ups to rows, bench press to shoulder press, or deadlifts to squats. It’s better if you give yourself ample time to rest between those and perform them separately.

Some people like to work out their abs in between sets. This can work, but it may limit creatine phosphate repletion and limit strength on the next compound movement. I do add abs in between sets sometimes but tend to leave them for the end OR dedicate a day to core since I’m already maintaining such a huge emphasis on core activation with other movements.

A commonly asked question about supersets is how much time to rest in between sets. I typically do them at 90% intensity, which is to say 1 or 2 reps less than my max, and then rest in between 2 and 3 minutes. It’s very important to get a proper amount of rest in between supersets and they shouldn’t be rushed.

If you have any questions about supersets or how to incorporate them into your routine, feel free to ask them in the comments section below.

The more you #KnowYourPhysio…

AP⁣

 

References:

Abad, C. C., Prado, M. L., Ugrinow itsch, C., Tricoli, V., & Barroso, R. (2011). Combination of General and Specific Warm-Ups Improves Leg-Press One Repetition Maximum Compared With Specific Warm-Up in Trained Individuals. Journal of Strength and Conditioning Research. https://doi.org/10.1519/JSC.0b013e3181e8611b

Haff, G. G., & Triplett, N. T. (Eds.). (2015). Essentials of strength training and conditioning 4th edition. Human kinetics.

Iversen, V. M., Norum, M., Schoenfeld, B. J., & Fimland, M. S. (2021). No Time to Lift? Designing Time-Efficient Training Programs for Strength and Hypertrophy: A Narrative Review. Sports medicine (Auckland, N.Z.), 51(10), 2079–2095. https://doi.org/10.1007/s40279-021-01490-1

Paoli A., Gentil P., Moro T., Marcolin G. & Bianco A. (2017). Resistance Training with Single vs. Multi-joint Exercises at Equal Total Load Volume: Effects on Body Composition, Cardiorespiratory Fitness, and Muscle Strength. Front. Physiol. 8:1105. https://doi.org/10.3389/fphys.2017.01105

Ribeiro, A. S., Romanzini, M., Schoenfeld, B. J., Souza, M. F., Avelar, A., & Cyrino, E. S. (2014). Effect of Different Warm-up Procedures on the Performance of Resistance Training Exercises. Perceptual and Motor Skills, 119(1), 133–145. https://doi.org/10.2466/25.29.PMS.119c17z7

The Truth About Creatine

I doubt that this is the first time you’ve heard the word “creatine.” Creatine, specifically, creatine monohydrate, is a common and very effective supplement used by people who are conscious about fitness. Some people believe that creatine is a controversial substance, although the reality is that it has been researched intensely, deemed extremely safe, and is considered one of the most beneficial sports supplements available by renowned and respected scientific organizations across the globe. In my opinion, it’s the number-one supplement for improving performance at the gym.

There is an endogenous (by the body) production of creatine of about 2 grams per day and we tend to get another 2-3 grams daily through our diet by consuming red meat, chicken and fish since animals produce creatine on their own too. Creatine phosphate (CP) is the form of creatine found in our muscles, which we use as a source of energy for high-intensity bouts lasting less than 10 seconds. Your body’s creatine stores are affected by the amount of meat that you consume, the frequency in which you exercise and your levels of hormones such as testosterone and IGF-1. 

By supplementing creatine, you can genuinely increase your performance in a few ways. You’re essentially speeding up the re-synthesis of CP in muscle and therefore improving recovery time between exercise bouts or sets and also increasing water retention in muscle fibers. This cellular swelling (water retention) leads to increased damage of muscle fibers which results in higher rates of protein synthesis following exercise, assuming you’re also eating enough protein. In other words, creatine supplementation provides an indirect approach to building muscle. 

Creatine also enables more total work or volume in a single training session, according to Becque et al., 2000, which is a key factor in long-term muscle growth. Deldicque et al., 2005 concluded that it also raises anabolic hormones, such as IGF-1, which fuel muscle growth, while lowering myostatin levels (Saremi et al., 2010), which would otherwise slow down or totally inhibit new muscle growth. Another really great benefit of creatine is that it increases phosphocreatine stores in your brain, which may improve brain health and prevent neurological disease (Matthews et al., 2010.) Convinced yet?  

It should be noted that the body temporarily decreases its own production during supplementation. This is why people experience a “deflated” appearance when they stop supplementing all of a sudden- their body has decreased production and now there is very little creatine in the body in general, meaning the muscles have very low water retention and will appear smaller (muscles are about 60-70% water.) It takes about a month to get endogenous production back to normal, but it will normalize. 

In order to further advocate for its safety, I would like to point to studies lasting up to four years (Schilling et al., 2001 and Kreider et al., 2003) that reveal no negative effects whatsoever. The second of those two studies measured 52 blood markers and observed no adverse effects following 21 months of supplementing. There is also no evidence that creatine harms the liver and kidneys in healthy people who take normal doses. That said, those with preexisting liver or kidney problems should consult with a doctor before supplementing. 

Some misinformed people associate creatine with dehydration and cramps, but research does not support this link. In fact, Greenwood et al., 2003 suggest that it can reduce cramps and dehydration during endurance exercise in high heat. I apologize if this is coming across as redundant, but the safety of things you put in your body is of great importance to me, and I wanted to show the ample evidence that there is nothing to worry about in this case.

The recommended dose is 2-5 grams daily, and evidence shows little to no benefit when supplementing beyond this measure. I personally choose to go with 2 grams a day for myself to keep my endogenous production from stooping too low in case I decide to stop for some reason. 

The last (but not least) thing you should know about taking creatine is that it should be taken with some sort of carbs to increase absorption in the gut, and proper hydration during supplementation is extremely important. 

In conclusion, creatine is one of the cheapest, most effective and safest supplements you can take. It can help you achieve your fitness goals and increase your health and overall quality of life in many different ways. If you have any questions about creatine, please leave a comment and I’ll be happy to answer! 

 

References:

Becque, M. D. (2000). Effects of oral creatine supplementation on muscular strength and body composition. PubMed. https://pubmed.ncbi.nlm.nih.gov/10731009/

Deldicque, L. (2005). Increased IGF mRNA in human skeletal muscle after creatine supplementation. PubMed. https://pubmed.ncbi.nlm.nih.gov/15870625/

Greenwood, M. (2003). Creatine supplementation during college football training does not increase the incidence of cramping or injury. PubMed. https://pubmed.ncbi.nlm.nih.gov/12701814/

Kreider, R. B. (2003). Long-term creatine supplementation does not significantly affect clinical markers of health in athletes. PubMed. https://pubmed.ncbi.nlm.nih.gov/12701816/

Matthews, R. T. (1999). Creatine and cyclocreatine attenuate MPTP neurotoxicity. PubMed. https://pubmed.ncbi.nlm.nih.gov/10222117/

Saremi, A. (2010, April 12). Effects of oral creatine and resistance training on serum myostatin and GASP-1. PubMed. https://pubmed.ncbi.nlm.nih.gov/20026378/

Schilling, B. K. (2001). Creatine supplementation and health variables: a retrospective study. PubMed. https://pubmed.ncbi.nlm.nih.gov/11224803/

 

The Effects of Alcohol on Your Body

Look, I’m not your fifth grade D.A.R.E. instructor. I’m not here to make you put on a pair of drunk vision goggles and lecture you on how if you take one sip of alcohol, you’ll get sick and die. But this is a fitness blog and alcohol is widely enough consumed that it’s worth making a post about how it can affect your fitness. I am a big fan of red wine and an advocate of how it can be helpful to achieving your fitness goals. But there are also many negative effects to drinking and it is important to be aware of them. 

The first thing to think about is absorption. The levels of enzymes responsible for breaking down and metabolizing alcohol will vary from person to person, and will influence level of intoxication, illness after drinking and even likelihood of alcohol dependence. Many things affect alcohol’s absorption in the bloodstream. Distilled liquor gets absorbed fastest, followed by sparkling wine, then regular wine, then beer. 

With no food in the stomach, alcohol passes directly into your small intestine for rapid absorption into the bloodstream. The type of food in the stomach, stress, anxiety, fear and hydration can all affect the absorption rate. Alcohol also absorbs better in muscle than fat, so less remains in the bloodstream. When comparing two people of equal weight and alcohol consumption, the one with the higher body fat percentage will have a higher BAC (blood alcohol content.)

Next, one must look at the mechanism of action. Ethanol increases GABA’s inhibitory actions and release. With acute use, this can lead to sedation, reduced anxiety, and incoordination. Chronic use can lead to development of tolerance. In a region of the midbrain, ethanol increases dopamine release and enhances the rewarding effects of alcohol.

Alcohol decreases glutamate’s excitatory actions and reduces its release. Glutamate is involved with learning and memory, so ethanol’s antagonism may be responsible for memory loss. With long term use, the number of glutamate receptors increases and there is a rebound in glutamate release. Upon withdrawal, this could lead to harsh effects such as seizures and brain damage. Withdrawal from alcohol can reduce dopamine concentration, which may result in depression. 

People with a genetic predisposition for alcohol dependence have low baseline levels for endorphins, and release significantly more when given alcohol compared to people with no genetic predisposition. Chronic administration of alcohol may increase endorphin levels, leading to the dysphoria seen during withdrawal. Serotonin may also play a role in alcohol’s reinforcing effects. Those with low Serotonin are likely to drink more alcohol. 

Now here’s something you definitely didn’t hear in a D.A.R.E. seminar: the therapeutic uses of alcohol. Alcohol has a very low therapeutic index (quantitative measurement of the relative safety of a drug), yet more than 100 studies have shown that moderate drinkers live longer on average than non-drinkers. Moderate alcohol consumption is correlated with a reduced risk of death by cardiovascular disease, cancer and diabetes. 

Alcohol reduces the blood’s clotting tendency, raises HDL cholesterol (the “good” cholesterol), and improves insulin sensitivity, lowering risk of cardiovascular disease (Brien et al., 2011.) Benefits may be related to the stress reduction or vasodilation (the dilation of blood vessels, which decreases blood pressure) caused by alcohol.

It’s important not to overgeneralize the cardioprotective effects of alcohol. They depend on one’s sex, race, age and the amount consumed. The benefits of alcohol seem to exist in a very narrow window. Drinking between .5 and 1.5 drinks per day may reduce one’s risk of coronary heart disease but drinking two or more may increase the risk. Additionally, it’s possible that moderation in drinking could reflect healthy moderation in other aspects of life. 

Like it or not, alcohol is a part of modern society and is prevalent in many cultures. Though it is not something that is healthy to frequently consume, we must be mindful of it and try to maximize its health benefits, while minimizing the negative effects it can cause. There is still quite a bit more left to cover on this topic, so buckle in. 

The physiological effects of alcohol are quite apparent. Low or moderate consumption of ethanol is probably not harmful and may even have some minor beneficial effects. However, heavy drinking can be very dangerous and even lethal. Those who drink more than 14 drinks per week lose approximately 1.6% of brain size, compared to non-drinkers (Paul et al., 2007) It doesn’t take a physiologist to know that heavy drinking can be quite dangerous. But what many people don’t realize is that even moderate consumption can shrink the brain and cause cognitive decline.

Alcohol impairs decisions, judgements, and memory and also affects areas involved in motivation, reward, dependence, anxiety, and anger. Additionally, it reduces blood clotting and raises HDL levels, which is the good cholesterol that removes bad cholesterol for arterial walls. In non-diabetics, moderate consumption improves insulin sensitivity. Ethanol stimulates the gastric secretion of HCL and pepsin, substances that are necessary for digestion. However, at high doses, it can actually erode the stomach instead. 

And here’s another physiological effect that you may be all too familiar with, even if you’re not familiar with the science behind it. Alcohol inhibits the secretion of vasopressin (an important hormone), thus increasing urination.  Drinking about 250ml of an alcoholic beverage causes the body to expel 800 to 1000ml of water. That’s four times as much liquid lost, than gained. This leads to dehydration (no surprise there), one of the major causes of hangovers. 

And that’s not even getting started on the behavioral effects of drinking alcohol. In the words of author Erica Jong, the superego is soluble in alcohol. Self-perception and judgments are impaired by ethanol. It leads to suppression of the part of the cortex responsible for social and behavioral restraints. This means that people do things they normally wouldn’t such as having unsafe sex.

It gets worse from there. About one third of traffic crash fatalities are linked to alcohol use, and the risk of a fatal crash is dose-related. When people commit violent crimes (not necessarily DUIs), they are most often under the influence of alcohol. Alcohol is scientifically proven to increase the occurrence of aggression. People often turn to alcohol to mask emotional problems, but this has also been medically proven to be ineffective. Rather than solve the problems that lead to drinking, often times a dependence to alcohol is created, thus increasing the amount of problems. It’s a very unhealthy cycle. 

This leads me to the chronic effects of alcohol consumption. Long term heavy drinking is devastating to almost every organ, but there is no consistent definition of what “heavy drinking” entails, since everyone’s body is different. Over time, high doses of alcohol cause neurological damage and reduced brain weight. Heavy drinkers perform poorly on tests of abstract thinking, problem-solving, memory, attention, concentration, learning, perception of emotions, and perceptual motor speed. 

Again, it gets a lot worse. Alcohol consumption increases the risk of many, many, cancers. The metabolism of ethanol promotes tumor growth. When alcohol and tobacco are used together, this increases one’s risk of oral cancer 15 times above the rest for people who do not smoke or drink. 

It gets particularly bad for your liver. The liver normally metabolizes fatty acids, but if alcohol is present, the liver metabolizes it first, causing fat to accumulate. This can rupture and kill liver cells. Eventually, heavy drinkers will develop hepatitis, which is characterized by the inflammation and death of liver cells. Alcoholic cirrhosis develops gradually. Inflammation leads to irreversible scar tissue, replaces healthy liver cells, and blocks blood vessels that supply the liver with oxygen, leading to further cell death. 

There are also the reproductive effects. Alcohol use enhances interest in sex but impairs physiological arousal. Cruel, huh? In men, usage is associated with reduced testosterone, less sperm and semen production, testicular atrophy, diminished erections, ejaculatory incompetence/impotence, and loss of sexual desire. Gynecomastia, the abnormal enlargement of a man’s breasts, occurs because liver damage causes estrogen to be reabsorbed into blood. 

Men are not the only sex to suffer from reproductive effects of alcohol use. Female heavy drinkers are likely to experience painful intercourse and vaginal dysfunction, menstrual disorders, early onset of menopause, reduced libido, and infertility (Jenczura et al., 2018.) Prenatal alcohol exposure can lead to fetal alcohol spectrum disorder. 

It’s also worth mentioning the dangers of mixing alcohol with caffeine. Many people believe that caffeine obers you up. This is medically false. Although caffeine may speed up reaction time, it doesn’t reduce impairment. Compared to students who consume alcohol without caffeine, those who do report more alcohol-related risk behaviors including drunk driving, riding with intoxicated drivers, being involved in alcohol-related vehicle crash, and committing sexual assault. 

I’ve talked about some of the fatal risks of consuming too much alcohol. They are certainly worth mentioning, but there are also smaller, but quite significant ways in which it can prevent you from achieving your fitness goals. You’ve probably heard of the term “empty calories.” That’s exactly what alcohol is, to a t. Alcohol is a calorie dense (7 calories per gram), non-essential nutrient in liquid form, which means it can easily lead to excess weight gain, especially in the midsection. Mixed drinks also tend to contain high amounts of processed sugar, which can worsen hangovers and have more serious effects on health. 

I hope I was able to inform readers about the various risks of alcohol. Again, I didn’t write this to instill fear in anyone or to criticize people who choose to drink. I simply believe that people should be aware of what they put into their body and have as much information as possible when making choices about what to consume. And remember, moderation is key. If you have any more questions about alcohol, please leave a comment and I will be happy to address them. 

 

References:

Brien, S. E. (2011, February 22). Effect of alcohol consumption on biological markers associated with risk of coronary heart disease: systematic review and meta-analysis of interventional studies. PubMed. https://pubmed.ncbi.nlm.nih.gov/21343206/

Dangers of mixing alcohol with caffeine and energy drinks | CDC. (2020). Cdc.Gov. https://www.cdc.gov/alcohol/fact-sheets/caffeine-and-alcohol.htm

Drinking Heavy Amounts Of Alcohol Shrinks Your Brain. (2007). ScienceDaily. https://www.sciencedaily.com/releases/2007/05/070502172317.htm

Juergens, J., & Parisi, T. (2020, November 30). Alcohol-Related Crime. Addiction Center. https://www.addictioncenter.com/alcohol/alcohol-related-crime/

Red wine and resveratrol: Good for your heart? (2019, October 22). Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/heart-disease/in-depth/red-wine/art-20048281#:%7E:text=Various%20studies%20have%20shown%20that,the%20formation%20of%20blood%20clots

Sexual Function of Postmenopausal Women Addicted to Alcohol. (2018, August 1). PubMed Central (PMC). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6121656/

Five Ways to Burn More Calories

Exercise is essential to a healthy lifestyle and a great way to burn calories. This blog post is going to cover some ways in addition to exercise that you can burn calories and develop a leaner figure. 

Number One: Intermittent Fasting

Intermittent fasting is a great tool for fat loss because by shortening your feeding window, you are less likely to overeat, meaning you can more easily establish consistent caloric deficit. This period of negative energy balance, combined with the switch in metabolism from glucose to ketones, promotes the mobilization of fat through fatty acid oxidation and ketones, which serve to preserve muscle mass and function (Anton et al., 2018.) A different study (Moro et al., 2016) also concluded that a fasting program in which all the calories are consumed in an 8 hour window each day, combined with resistance training, can improve some health biomarkers, decrease fat mass, and maintain muscle mass in resistance- trained males. 

Number Two: Caffeine

The CYP450 enzyme system of the liver metabolizes caffeine to paraxanthine, theophylline, and theobromine, which increase the breakdown of fat. Caffeine will increase the mobilization of fat and boost ketone production. Ketones are a secondary fuel source your body uses while fasting. When paired with fasting, caffeine will boost ketosis, fat oxidation, and energy expenditure. You do not need to add MCT oil to your coffee to see these benefits.

*MCT oil = Medium Chain Triglycerides which are readily converted to ketones by the liver to be used as a secondary fuel source. They can help “kick-start” ketosis (state of elevated ketone production) though it won’t aid in endogenous (by the body) ketone production. Put simply, they can help put you in ketosis but it’s sort of an artificial way to do it, different from the natural way your body would do it. Ghee and Coconut Oil can also be used as they are rich in MCTs.

Number Three: High Intensity Interval Training (HIIT)

Following an exercise session, oxygen consumption (and thus caloric expenditure) remains elevated as the working muscle cells restore physiological and metabolic factors in the cell to pre-existing levels (Zuhl and Kravitz, 2012.) Exercise intensity studies indicate higher excess post-exercise oxygen consumption (EPOC) values with HIIT training as compared to continuous aerobic training. Furthermore, an increase in the size and number of mitochondria (the “energy factory” of a cell) is becoming a hallmark adaptation with HIIT.

Number Four: Cold Exposure

Cold exposure increases the number of mitochondria in fat, which renders it brown and increases your resting energy expenditure. Brown fat generates heat, and cold exposure activates it. According to a study, increasing the brown adipose tissue (BAT) amount and/or increasing BAT activity can lead to increased thermogenesis and energy expenditure which will be favorable in preventing and managing obesity. Human BAT could be recruited even in individuals who had lost BAT, thereby contributing to body fat reduction (Yoneshiro, et al., 2013.)

Number Five: Low Carb High Fat Diet (LCHF)

A low carb, high fat diet is not the same as a keto diet. Low carb can be defined as under 45% calories from carbs while keto would be under 10% carbs and under 20% protein. According to a notable medical study (Ebbeling et. al, 2018) a low glycemic load, high fat diet might facilitate weight loss maintenance beyond the conventional focus on restricting energy intake and encouraging physical activity. Additionally, triglyceride-derived fatty acid oxidation (very low density lipoproteins or intramuscular triglycerides) plays a role in the increase in fat oxidation on a high-fat diet, but plasma-derived fatty acids remain the major source for fat oxidation (Schrauwen et al., 2000.)

Tying it Together

I recommend combining intermittent fasting with caffeine in the mornings (black coffee, green tea or matcha) after hydrating with water. Adjust macronutrient ratios to higher fat and lower carbs. Expose yourself to mild cold (cold shower, ice bath, cold plunge, etc.) before exercise, since post-exercise cold exposure can reduce the drive for muscular adaptation (hypertrophy). Include HIIT in your workout, and exercise after your first meal. This will support performance and limit the potential loss of muscle mass.

 

References:
Brown Fat and Browning for the Treatment of Obesity and Related Metabolic Disorders. (2016, February 1). PubMed Central (PMC). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4768046/

Ebbeling, C. B. (2018, November 14). Effects of a low carbohydrate diet on energy expenditure during weight loss maintenance: randomized trial. The BMJ. https://www.bmj.com/content/363/bmj.k4583

Flipping the Metabolic Switch: Understanding and Applying Health Benefits of Fasting. (2018, February 1). PubMed Central (PMC). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5783752/

HIIT vs. Continuous Cardiovascular Exercise. (2012). Https://Www.Unm.Edu/~lkravitz/Article%20folder/HIITvsCardio.Html.
https://www.unm.edu/%7Elkravitz/Article%20folder/HIITvsCardio.html

McAllister, M. (2019, March 23). Put Collagen Powder in Your Coffee! Melissa McAllister. https://melissamadeonline.com/2019/03/21/put-collagen-powder-in-your-coffee

Molecular responses to high-intensity interval exercise. (2009). Https://Cdnsciencepub.Com/Doi/10.1139/H09-046. https://cdnsciencepub.com/action/cookieAbsent

Moro, T., Tinsley, G., Bianco, A., Marcolin, G., Pacelli, Q. F., Battaglia, G., Palma, A., Gentil, P., Neri, M., & Paoli, A. (2016, October 13). Effects of eight weeks of time-restricted feeding (16/8) on basal metabolism, maximal strength, body composition, inflammation, and cardiovascular risk factors in resistance-trained males. Journal of Translational Medicine. https://translational-medicine.biomedcentral.com/articles/10.1186/s12967-016-1044-0

Schrauwen, P. (2000). Increase in fat oxidation on a high-fat diet is accompanied by an increase in triglyceride-derived fatty acid oxidation. PubMed. https://pubmed.ncbi.nlm.nih.gov/10871203/#:%7E:text=Twenty%2Dfour%2Dhour%20fat%20oxidation,rest%20(P%20%3C%200.07).

Six Ways to Improve Your Sleep Routine

Every health nut and successful CEO loves to brag about their morning routine. Truth is, your morning routine may be a pivotal foundation for a productive day, but even the best morning routine will never outdo a good night’s sleep. Here are six things you can do that will help you wake up feeling relaxed and ready to have a successful day.

Number 1: Decrease Your Core Body Temperature

As Harding, et al. note in their 2019 Frontiers in Neuroscience review “The Temperature Dependance of Sleep,” we are most likely to choose sleep when our core and brain temperatures are in rapid decline, and if we dissociate from this cycle of body cooling we experience insomnia. 

You can achieve this by combining several different things. First, is setting your room temperature to between 66 and 70 degrees Fahrenheit (19-21 celsius) and making sure you have a good blanket to create a warmer “microclimate” around your body. 

“In optimal room temperatures, approximately 19–21°C, we attempt to establish skin microclimates between 31 and 35°C and deviation from this range has a negative influence on sleep.” (see figure)

 

 

Next, you should wear socks to keep your feet warm and shift cool blood away from your legs and towards your core. Warmer temperatures in the hands and feet will induce vasodilation (the dilation of blood vessels, which decreases blood pressure) and will facilitate in the temperature decline associated with sleep initiation. 

Another way to “hack” this rapid decline in core body temperature for sleep is to take a warm bath or to warm your body for up to 4 hours 1 to 8 hours before bed. This was coined the “Warm Bath Effect” by researchers, who discovered that immersion in hot water prior, but not immediately before, the sleep period decreases sleep latency and increases sleep depth.

Number 2: Block Blue Light to Increase Melatonin Production

This one might be hard for some, but I promise you it’s worth it. Put all screens and LED lights on “off” setting at least an hour before bed or set them to a low blue light mode and wear your Blue-Light Blockers at the very least. I use Night Shift mode on my iPhone and the Flux App I know how tempting it is to use your phone before bed. The light from your phone, other devices, and LED lights around your home is not conducive to a good night’s sleep because it suppresses the production of melatonin, a hormone that your brain produces in response to darkness that helps with the timing of your circadian rhythms (24-hour internal clock) and with sleep.

According to “Effects of smartphone use with and without blue light at night in healthy adults: A randomized, double-blind, cross-over, placebo-controlled comparison” a by Heo, et al. in 2016:

“Smartphones are often equipped with a light-emitting diodes (LED) display, which delivers bright light to the human eye. Smartphone LED light is an important source of artificial light at night (ALAN). ALAN influences the circadian regulation of the sleep-wake cycle (Gonzalez and Aston-Jones, 2006), suppresses melatonin secretion (Czeisler et al., 1995, Lewy et al., 1980), alters mood and cognitive functions (LeGates et al., 2012), and contributes to fatigue (Meesters and Lambers, 1990).”

Remember the sleep-initiating changes in body temperature we discussed earlier? Check this out and leave a comment below with your best interpretation: 

 

 

Randomized, double-blind, cross-over, placebo-controlled studies are considered the “Gold Standard” in intervention based studies. 

Here’s what the researchers concluded:

“In conclusion, this study suggests that nighttime exposure to the blue light LED display of smartphones may negatively affect sleep and commission errors. This was reflected by the suppression of melatonin production, as indicated by the prolonged time to melatonin onset, and the increase in body temperature, although these changes were not great enough to be statistically significant. These findings indicate that sleep and cognitive functions may be more sensitive markers of exposure of blue light from smartphone LED displays than the physiological changes of melatonin, cortisol, and body temperature.”

Blackout curtains are a good idea if you live near a street, in an inner city, or any other area where light pollution is a problem. I prefer a sleep mask, since it’s more cost-effective and travels with me everywhere. Remember that less light means deeper and more restorative sleep, which means you can seriously upgrade your quality of life with less than $20. 

Additionally, you can wear a good pair of blue light blocking glasses a couple of hours before bed to stimulate natural production of melatonin after sunset. I choose Ra Optics because I’m a perfectionist and always want the best, plus they are a must-have for the serious biohacker who wants to make a statement on social media. Make sure you pick the night lenses. You can get 10% off your order of Ra Optics Blue-Light Blocking glasses when you use my code “ANDRES10” 

Pro tip for iPhone users: go to Settings —> Display & Brightness —> Night Shift and set from Sunset (currently around 530pm) to a couple of hours after you wake up so you can ease into the morning blue light. 

Number 3: Lower Your Heart Rate

Drive down cortisol and adrenaline by breathing diaphragmatically through your nose and perform box breathing (4 seconds inhale, hold your breath for 4 more, exhale for 4, hold for 4, repeat.) This stimulates your vagus nerve, putting you in a more parasympathetic state. 4-7-8 is another breathing technique by Dr. Andrew Weil, celebrity doctor and the founder and director of the University of Arizona Center for Integrative Medicine, that goes like this: empty the lungs of air, breathe in quietly through the nose for 4 seconds, hold the breath for a count of 7 seconds, exhale forcefully through the mouth, pursing the lips and making a “whoosh” sound, for 8 seconds, repeat the cycle up to 4 times. 

To learn more about breathwork for meditation, focus, and stress reduction, see my article “Managing Stress on the Spot.”

You should also avoid eating or exercising less than 3 hours before bed. Instead, you should meditate, practice gratitude journaling, or consider me and Tim Ferris’ personal favorite: read FICTION. 

Additionally, you can use a quiet air purifier in your bedroom to help your body relax and recover with clean air. I made the investment because dust and pet dander were giving me slight allergy symptoms and disturbing my sleep, but the benefits of an air purifier have far exceeded my expectations. Make sure you get one with a HEPA filter and that it’s relatively quiet. 

Number 4: Wake up During the Light Stage of Your Sleep Cycle

Sleep a total amount that is a multiple of 90 minutes in order to wake up more refreshed (for example, 6, 7.5 or 9 hours.) If you use an alarm, this means you’ll wake up in the lighter stages of sleep (REM) instead of deep sleep (so you’ll be less groggy.) 

Here’s how I do it: I predict the time it will take me to fall asleep (5 minutes if I’m super tired, 30 minutes if I’m not) and then I’ll  add a multiple of 90 minutes to calculate the ideal time to wake up. For example, if my bedtime is 10:15 and my tiredness is “average” I would predict 15 minutes to fall asleep and set my alarm to 6:00am for 5 full REM cycles. You can also work backwards… If you have to be up by 7:30AM and predict it will take you 30 minutes to fall asleep, you should be in bed by 11:30PM. 

It works like a charm, and yes I absolutely prefer 6 hours of sleep over 7, and 7.5 over 8 because being forced to wake up during the deeper stages will put you in a state of panic no matter how many hours deep you are. Not a good way to start the day.

Here’s a graph from Sleep Cycle (GREAT app that helps you wake up at the perfect time) with an example of REGULAR sleep. Notice that the peaks are about 90 minutes apart. Waking up in multiples of 90 minutes closely mimics what this app would do, assuming you are getting regular sleep. 

 

 

Over the years, I’ve shifted from smart alarms to wearable devices to hack my sleep. This is because the wearable devices and their platforms offer a far more in-depth analysis that helps me take a more intuitive approach to better sleep. Rather than just waking up in a lighter phase, I can measure the impact of daily habits and nightly routines for real self-experimentation and biohacking. Of course, there’s the added benefit of measuring my HRV, SPO2, and resting HR to determine readiness and recovery scores. More on this later. 

Below is a graph of my sleep, captured by BioStrap. My sleep score was a 98/100 that night with 9 hours of sleep and 6 REM cycles (if you counted  5 it’s because there should technically be one more around 4 am). 

 

 

Number 5: Turn Off Bluetooth and Wi-Fi devices

The science here unfortunately is not fully understood yet. However, it is hypothesized that EMF may affect your physiology. My scientific mentor always says to me “a lack of evidence doesn’t mean that evidence is lacking.” Therefore, this is a preventative measure. Better safe than sorry, as is commonly said. An added benefit is you’ll save energy and spend a little less on your monthly electric bill. 

I keep my Wi-Fi router near my bed so I can shut it off before I sleep every night and my phone goes on Airplane mode until I wake up the next morning. I do this religiously with NO exceptions. I keep my phone charging as far away from my bed as possible so that I physically have to get up and out of bed to shut off the alarm, which helps keep me from mindlessly scrolling in bed early in the morning (a recipe for disaster). 

Number 6: The Next Morning

Now despite my earlier comment about CEOs placing too much emphasis on this, it does have importance. My first recommendation is to get some sunlight. We previously discussed how blue light at night is bad because it disrupts your circadian rhythm and suppresses melatonin production, but this is a good thing in the morning because it tells your body that it’s time to get the day started (melatonin naturally dips in the AM as cortisol, the stress hormone, rises). This is of course consistent with evolution, because the sun is the most potent source of blue light and its diurnal motion about the Earth is essentially how the circadian rhythm was born. 

I know that for most people, their morning routine is extremely hurried and adding even an extra five minutes seems impossible. But your morning sets the tone for your whole day. That’s why going to bed a little bit earlier and giving yourself time for self-care is so important.

Additionally, I like to write down in a journal, things that I’m grateful for every morning. I call it my “gratitude journal” and I’ve found it to be an incredible tool that improves my overall mental health. I try to avoid using my phone right after I wake up (using your phone less is almost always a good idea) 

Lastly, I highly recommend drinking clean water before any caffeinated drinks. The reason for this is that you lose a lot of water while you sleep as a result of breathing and sweating. Sometimes you can lose a few pounds of water, so it’s definitely important to hydrate first thing in the morning. Caffeine is a potent diuretic, and drinking it first would dehydrate you further. Adding some electrolytes or high quality salt to your water will aid in hydration.

I hope you enjoyed this article! Do you have questions, thoughts, or feedback on sleep or anything else I discussed? Leave your comments below and I will reply! – AP

 

References:

Aberrant light directly impairs mood and learning through melanopsin-expressing neurons. (2012).  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3549331/

Czeisler, C. A. (1995, January 5). Suppression of melatonin secretion in some blind patients by exposure to bright light. PubMed. https://pubmed.ncbi.nlm.nih.gov/7990870/

Effects of smartphone use with and without blue light at night in healthy adults: A randomized, double-blind, cross-over, placebo-controlled comparison. (2017, April 1). ScienceDirect. https://www.sciencedirect.com/science/article/abs/pii/S0022395616307786?casa_token=MEwyL-mLwxoAAAAA:h25S4nB06owSMBpWg4F8qGv7ytM0YqCuQQ0k3bJg3VGVNzxB0A5VXsWE4i5NcZn6GGdDvkb8IpJM#bib14

González, M. M. C. (2006). Circadian regulation of arousal: role of the noradrenergic locus coeruleus system and light exposure. PubMed. https://pubmed.ncbi.nlm.nih.gov/17068987/

Lewy, A. J. (1980, December 12). Light suppresses melatonin secretion in humans. PubMed. https://pubmed.ncbi.nlm.nih.gov/7434030/

Light therapy in patient with seasonal fatigue. (1990, September 22). ScienceDirect. https://linkinghub.elsevier.com/retrieve/pii/0140673690922349

The Temperature Dependence of Sleep. (2019). PubMed Central (PMC). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6491889/#__ffn_sectite

001: Fix Your Glucose, Fix Your Life with Jessie Inchauspe, the Glucose Goddess

 

 

The ‘Glucose Goddess’ herself, Jessie Inchauspe, is the very special guest on today’s episode. Also known as ‘Sugarmama’, Jessie is on a very personal mission to teach everyone all about sugar. She is armed with: a Master’s in biochemistry from Georgetown University, her own glucose monitor, and a passion to help others. As she does on her Instagram page, Jessie shares her own health journey with listeners here today, rendering the science behind it all accessible, entertaining, and inspiring.

 

Jessie begins by describing what she means by citizen scientists, and then proceeds to help us all become them by explaining all things glucose, including glucose curves and monitors, healthy eating and lifestyle choices, understanding your body, as well as offering recommendations for maintaining stable blood glucose levels. She also explores carb intake/activity level matching, Type 2 Diabetes, the dangers of rapid weight loss, and her infamous graphs. Jessie concludes by detailing her goals for her work, the power of finding and doing what you love, and sharing some final pieces of advice. The remarkable level of passion, commitment, and wisdom shared in this fascinating conversation will entertain, educate, and most importantly, inspire you to undertake your own mission toward healthy living and doing ‘what makes your soul light up.’

 

Episode Highlights:

 

  •   Citizen scientists
  •   Making science accessible
  •   Why Jessie does what she does
  •   Glucose curves
  •   Glucose monitors
  •   The barriers to healthy eating
  •   HealthSnap
  •   The importance of understanding your blood glucose and what’s going on inside your body
  •   Some fundamentals to healthy diets
  •   Recommendations for maintaining a stable blood glucose level
  •   Healthy lifestyle choices
  •   A carb intake/activity level matching and Type 2 Diabetes analogy
  •   The dangers of rapid weight loss
  •   Jessie’s graphs
  •   Her goals for her work
  •   Finding and doing ‘what makes your soul light up’
  •   Jessie’s final thoughts

 

Quotes:

 

“We speak for the science.”

 

“What’s science without the application?”

 

“I feel like I’m in the service of people who need me to do this…it’s almost like a mission.”

 

“Ideas choose humans.”

 

“The flatter our glucose curves are, the healthier we’re going to be.”

 

“We’ve lost touch so much with what our body needs.”

 

“Healthy eating in the US is a privilege.”

 

“When people can see this data, they feel so much more in charge.”

 

“Nutrition can create such divide. People get into camps.”

 

“I think every person who eats and has a body should know how their glucose works.”

 

“The worst thing you can do is start your day with naked carbs.”

 

“With stable blood sugar levels, my energy quality is much better.”

 

“It’s spreading joy and it’s spreading health.”

 

“Your page has exploded!”

 

“People need to know about this!”

 

“It gives back tenfold.”

 

“It’s wonderful that you have such a deep ‘why’, and you can see it in your smile…that alone inspires more people than you can imagine.”

 

“Our bodies are talking to us all the time. We just have to learn how to listen.”

 

Show Links:

 

Carbohydrate sensing in the human mouth: effects on exercise performance and brain activity

 

The Golden Circle TED Talk

 

Glucose Goddess

 

Sugarmama

Up To Talk

The real deal about Health and Fitness with Andrés Preschel

Tune in to learn with us about being in touch with your body, healthy habits in your 20’s, and the real deal with “fad diets” and trends.

We also discussed the “why” behind what he does and how it keeps him motivated. Check out this video we mentioned about the golden circle and finding your “why”

Real Men Eat Clean — A Look Into Unhealthy

It might seem like Americans are obsessed with losing weight, but for much of the male community at the University of Miami, the goal is not to slim down — it’s to bulk up. Bouncing around the gym, through the hallways of residential colleges and inside fraternity houses are phrases like, “Don’t skip leg day” and “Do you even lift, bro?” Joking or not, quips like these often put pressure on the men of UM to adopt a bigger build.

UM DISTRACTION MAGAZINE

http://www.distractionmagazine.com/real-men-eat-clean-a-look-into-unhealthy-bulking